1 cup (medium) of Mixed vegetable stew (180 g) has 99 calories. That works out to 55 calories per 100 g. It contains 18.9 g of carbs, 3.8 g of protein, 1.1 g of fat and 5.8 g of fiber. Its 576 µg of Vitamin A covers 64% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Mixed vegetable stew?

Mixed vegetable stew brings together vegetables such as carrots, peas, potatoes and bell pepper, gently cooked in a thick, tomato-based broth. It is a flexible home-style dish rather than a recipe tied to one particular place; the mix often changes with the season or what is on hand. The vegetables should be tender but still hold their shape, with the tomato lending a mild, savoury sweetness.

Serve it warm as a light main, or alongside a heartier meal; bread or rice makes an easy pairing. It contributes fibre and a range of vitamins, while remaining low in fat. A 100 g portion has 3.2 g of fibre. For a lighter pot, use oil sparingly and let the vegetables’ own flavours come through.

Mixed vegetable stew Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

10.5g

· 4% DV

Protein

2.1g

· 4% DV

Fat

0.6g

· 1% DV

Fiber

3.2g

· 11% DV

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

Calories come from: Carbs 75% · Protein 15% · Fat 10%

Mixed vegetable stew Vitamins & Minerals

Vitamins

Vitamin A

320µg · 36% DV

Vitamin K

22µg · 18% DV

Vitamin C

13mg · 14% DV

0.12mg · 7% DV

Minerals

Sodium

210mg · 9% DV

Iron

1mg · 6% DV

Potassium ⭐

210mg · 6% DV

Phosphorus

32mg · 5% DV

How Nutritious Is Mixed vegetable stew?

Nutrient density

High

70/ 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

54/ 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.

Mixed vegetable 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 Mixed vegetable stew

To burn the 55 calories in 100 g:

🚶

14min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

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

Is Mixed vegetable 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 Mixed vegetable 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 Mixed vegetable 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

Mixed vegetable stew Fat Profile

SATURATED

0.12g

MONOUNSATURATED

0.13g

POLYUNSATURATED

0.17g

⚖️

Omega 6:3 ratio 1.7:1

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

Compare Mixed vegetable stew

🥘vs🍅

Mixed vegetable stew vs Tomato37 kcal more per 100 g

→🥘vs🥗

Mixed vegetable stew vs Mixed Green Salad37 kcal more per 100 g

→🥘vs🫑

Mixed vegetable stew vs Red Pepper24 kcal more per 100 g

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Mixed vegetable stew vs Boiled Beetroot11 kcal more per 100 g

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Foods Similar to Mixed vegetable 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

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Mixed vegetable stew

What vegetables work best in mixed vegetable stew?

Carrots, potatoes, peas, bell peppers, and tomatoes are a good base for mixed vegetable stew. Add seasonal vegetables such as zucchini or green beans too, but account for their different cooking times so none turn mushy.

How do you make mixed vegetable stew?

Mixed vegetable stew is made by gently cooking chopped vegetables in a tomato-based broth until tender. Start with aromatics and firmer vegetables, then add quicker-cooking ones later; simmer rather than boil to keep the pieces intact.

What should you serve with mixed vegetable stew?

Serve mixed vegetable stew with crusty bread, rice, or a simple grain side to soak up the tomato broth. A crisp green salad or a spoonful of yogurt also makes a refreshing contrast to the soft vegetables.

Can you make mixed vegetable stew without tomatoes?

Yes, mixed vegetable stew can be made without tomatoes. Use vegetable stock or water with herbs and a little lemon for brightness; add the liquid gradually so the vegetables simmer without the broth tasting thin.

How do you stop potatoes from falling apart in mixed vegetable stew?

Cut the potatoes into fairly large, even pieces and add them with the firmer vegetables. Keep mixed vegetable stew at a gentle simmer, avoid frequent stirring, and add delicate vegetables later so the potatoes hold their shape.

Can you add beans to mixed vegetable stew?

Yes, beans make mixed vegetable stew more substantial. Stir in cooked or canned beans near the end, allowing them to heat through without breaking apart; drain and rinse canned beans first to remove excess brine.

Which herbs go well in mixed vegetable stew?

Thyme, oregano, parsley, and bay leaf all complement mixed vegetable stew. Use sturdy dried herbs during simmering, then finish with fresh parsley for a brighter flavor; avoid adding too many strong herbs at once.

How can you thicken mixed vegetable stew?

To thicken mixed vegetable stew, simmer it uncovered so excess liquid evaporates, or mash a few cooked potato pieces into the broth. These methods keep the stew’s texture hearty without needing to blend all the vegetables.

Can mixed vegetable stew be frozen?

Yes, mixed vegetable stew freezes well, though potatoes may become softer after thawing. Cool it promptly, portion it into airtight freezer containers, and reheat it until steaming; stirring gently helps preserve the vegetable pieces.

How long does mixed vegetable stew keep in the fridge?

Mixed vegetable stew generally keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it once it has cooled, rather than leaving it out for an extended period, and discard it if its smell or appearance changes.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026