1 serving (medium) of Broccoli stew (200 g) has 90 calories. That works out to 45 calories per 100 g. It contains 14.2 g of carbs, 4.6 g of protein, 2.2 g of fat and 5.4 g of fiber. Its 160 µg of Vitamin K covers 133% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

What is Broccoli stew?

Broccoli stew is a simple home-style dish of broccoli simmered with onion and tomato, familiar in Turkish cooking. The florets and short stems soften in a thick, glossy sauce, whose gentle sweetness and tang bring out broccoli’s mild, green flavour. Recipes vary, but olive oil is commonly used, and some cooks add a little tomato paste.

In Turkey it is usually served warm as part of lunch or dinner, often with bread and yogurt; elsewhere, it also works as an easy vegetable main or side. It is a light dish with fibre and vitamin C, rather than a protein-rich centrepiece. For a fuller meal, serve it with beans, lentils or another protein, and stop cooking while the broccoli still holds its shape.

Broccoli stew Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.1g

· 3% DV

Protein

2.3g

· 5% DV

Fat

1.1g

· 1% DV

Fiber

2.7g

· 10% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 60% · Protein 19% · Fat 21%

Broccoli stew Vitamins & Minerals

Vitamins

Vitamin K

80µg · 67% DV

Vitamin C

48mg · 53% DV

Folate

55µg · 14% DV

0.18mg · 11% DV

Minerals

Sodium

180mg · 8% DV

Phosphorus

52mg · 7% DV

Iron

1mg · 6% DV

Potassium ⭐

220mg · 6% DV

How Nutritious Is Broccoli stew?

Nutrient density

Very high

80/ 100

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

52/ 100

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.

Broccoli stew Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Broccoli stew

To burn the 45 calories in 100 g:

🚶

11min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is 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 Broccoli stew Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Broccoli stew Good For?

Vegan

✓ Suitable

Vegetarian

✓ 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

Broccoli stew Fat Profile

SATURATED

0.13g

MONOUNSATURATED

0.08g

POLYUNSATURATED

0.13g

⚖️

Omega 6:3 ratio 0.3:1

Below the ideal 4:1 — a good omega balance.

Compare Broccoli stew

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Broccoli stew vs Boiled Beetroot1 kcal more per 100 g

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Foods Similar to Broccoli stew

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

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Arugula

25 kcal

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Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Broccoli stew

How do you make broccoli stew?

Broccoli stew is commonly made by simmering broccoli with onion and a tomato-based sauce. Soften the onion first, add tomatoes and a little water, then add the florets and cook until tender but still holding their shape.

What should you serve with broccoli stew?

Broccoli stew goes well with rice, crusty bread, or a grain such as bulgur. For a fuller meal, serve it with beans or lentils; a spoonful of yogurt or a simple salad also complements the tomato sauce.

Can you make broccoli stew with frozen broccoli?

Yes, frozen broccoli works in broccoli stew and can go straight into the pot without thawing. It may release more water and soften faster than fresh broccoli, so use less added liquid and check the texture as it cooks.

How do you keep broccoli from getting mushy in broccoli stew?

Add the broccoli after the onion and tomato base has softened, and avoid prolonged simmering or frequent stirring. Cut the florets to a similar size and stop cooking once a fork passes through with slight resistance.

Can you freeze broccoli stew?

Yes, broccoli stew can be frozen, although the florets may become softer after thawing. Cool it promptly, transfer it to an airtight freezer-safe container, and reheat it thoroughly after defrosting.

How long does broccoli stew last in the fridge?

Broccoli stew keeps for about three days in the refrigerator when stored in a covered container. Refrigerate leftovers promptly rather than leaving them out, and reheat only the amount you plan to eat.

Can broccoli stew be made without tomatoes?

Yes, broccoli stew can be made without tomatoes, though it will have a milder, less tangy sauce. Cook the onion with a little stock or water instead, and season with herbs, pepper, or lemon to add flavor.

Is broccoli stew served hot or cold?

Broccoli stew is usually served hot or warm, especially when eaten as a main dish. A tomato-and-olive-oil version can also be served at room temperature, but chill leftovers promptly and serve them cold only if they have been safely refrigerated.

Can you make broccoli stew in a slow cooker?

Yes, broccoli stew can be made in a slow cooker, but add the broccoli toward the end so it does not turn mushy. Cook the onion and tomato base first, then add the florets for the final part of cooking.

What herbs go well in broccoli stew?

Parsley, oregano, and thyme all work well in broccoli stew, with parsley adding a fresh finish. Add dried herbs while the tomato sauce simmers, or stir in chopped fresh parsley just before serving.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 28, 2026