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Beef, zucchini, leek and broccoli stew Calories
A hearty meat-and-vegetable stew providing protein, fiber and B vitamins.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Beef, zucchini, leek and broccoli stew (250 g) has 263 calories. That works out to 105 calories per 100 g. It contains 13 g of carbs, 21 g of protein, 13.5 g of fat and 3.5 g of fiber. Its 2.3 µg of B12 covers 94% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Beef, zucchini, leek and broccoli stew Nutrition Facts
Selected: 1 serving (medium) · 250 g
263
KCAL / 250G
Carbs
13g
· 5% DV
Protein
21g
· 42% DV
Fat
13.5g
· 17% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 33% · Fat 47%
Beef, zucchini, leek and broccoli stew nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 263 kcal | |
| Total fat | 13.5 g | 17% |
| Saturated fat | 4.5 g | 23% |
| Trans fat | 0.25 g | |
| Sodium | 550 mg | 24% |
| Total carbohydrate | 13 g | 5% |
| Fiber | 3.5 g | 13% |
| Protein | 21 g | 42% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Beef, zucchini, leek and broccoli stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 263 kcal |
| 100 g | 100 g | 105 kcal |
| 1 serving (extra small) | 150 g | 158 kcal |
| 1 serving (small) | 180 g | 189 kcal |
| 1 cup (medium) | 240 g | 252 kcal |
| 1 cup (large) | 320 g | 336 kcal |
| 1 serving (large) | 350 g | 368 kcal |
| 1 bottle (medium) | 400 g | 420 kcal |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Beef, zucchini, leek and broccoli stew
How do you make beef, zucchini, leek and broccoli stew?
Brown the beef in a pot, then cook it until it begins to soften before adding the vegetables. Add the zucchini and broccoli later than the leek so they keep their shape. The dish uses recognizable meat and vegetables and is minimally processed when made from these basic ingredients.
What cut of beef works best in beef, zucchini, leek and broccoli stew?
Beef chuck or another braising cut works well in beef, zucchini, leek and broccoli stew because slow, moist cooking helps it become tender. Cut the meat into even pieces and give it time to soften before adding the quicker-cooking vegetables.
Can you use frozen broccoli in beef, zucchini, leek and broccoli stew?
Yes, frozen broccoli works in beef, zucchini, leek and broccoli stew. Add it near the end without thawing first, and avoid prolonged cooking; frozen florets can soften faster than fresh ones and may break apart if stirred vigorously.
Can beef, zucchini, leek and broccoli stew be made in a slow cooker?
Yes, beef, zucchini, leek and broccoli stew can be made in a slow cooker. For the best texture, add the zucchini and broccoli toward the end rather than leaving them to cook as long as the beef.
How do you keep the beef tender in beef, zucchini, leek and broccoli stew?
Cook the beef gently in liquid until tender before adding the vegetables to beef, zucchini, leek and broccoli stew. A braising cut and steady, low heat help; boiling the meat rapidly can make it tougher rather than speeding up tenderizing.
What can you serve with beef, zucchini, leek and broccoli stew?
Crusty bread, mashed potatoes, rice or a simple green salad all pair well with beef, zucchini, leek and broccoli stew. Choose a starch to make it a heartier meal, or serve it with salad when you want the vegetables in the stew to remain the focus.
How long does beef, zucchini, leek and broccoli stew keep as meal prep?
Beef, zucchini, leek and broccoli stew keeps for about 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, until it is hot throughout.
Can you freeze beef, zucchini, leek and broccoli stew?
Yes, you can freeze beef, zucchini, leek and broccoli stew in airtight, portion-sized containers. The beef freezes well, but the zucchini and broccoli may turn softer after thawing, so expect a less firm vegetable texture when reheated.
Can you replace zucchini in beef, zucchini, leek and broccoli stew?
Yes, you can replace zucchini in beef, zucchini, leek and broccoli stew with a similarly quick-cooking vegetable such as yellow squash. Add the replacement late in cooking so it softens without becoming mushy.
Is beef, zucchini, leek and broccoli stew a filling meal?
Yes, beef, zucchini, leek and broccoli stew can make a filling meal because it combines protein-rich beef with several vegetables. Serve it with a modest portion of bread or a grain if you want a more substantial plate.
Beef, zucchini, leek and broccoli stew Vitamins & Minerals
Vitamins
B12
2.25µg · 94% DV
Vitamin K
70µg · 58% DV
Vitamin C
45mg · 50% DV
B3
5.25mg · 33% DV
Minerals
Zinc
4.13mg · 38% DV
Phosphorus
263mg · 38% DV
Selenium
16µg · 29% DV
Copper
0.22mg · 24% DV
Sodium
550mg · 24% DV
Potassium ⭐
663mg · 20% DV
Beef, zucchini, leek and broccoli stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beef, zucchini, leek and broccoli stew
To burn the 263 calories in 1 serving (medium) (250 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Beef, zucchini, leek and broccoli stew?
Beef, zucchini, leek and broccoli stew brings chunks of beef together with zucchini, leek and broccoli in a gently simmered, home-style dish. It is best understood as a practical meat-and-vegetable stew rather than a single, famous regional recipe: similar combinations can be adapted to what is in season or on hand.
As the vegetables soften, they lend the broth a mild sweetness while the beef makes the dish hearty. Serve it hot for lunch or dinner, on its own or with bread, rice or potatoes; a lighter side salad also works well. It provides protein, fibre and B vitamins, with 8.4 g of protein per 100 g. For a less rich pot, choose lean beef and use only a little added oil.
How Nutritious Is Beef, zucchini, leek and broccoli stew?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Beef, zucchini, leek and broccoli stew Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Beef, zucchini, leek and broccoli stew Contain Allergens?
No known major allergens
Which Diets Is Beef, zucchini, leek and broccoli stew Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Beef, zucchini, leek and broccoli stew Fat Profile
SATURATED
4.5g
MONOUNSATURATED
6.25g
POLYUNSATURATED
1.63g
Omega 6:3 ratio 9.2:1
Above the ideal 4:1 (9.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.