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Low-carbohydrate vegetable-and-protein main dish
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Low-broth zucchini beef stew (250 g) has 240 calories. That works out to 96 calories per 100 g. It contains 13 g of carbs, 17.8 g of protein, 13.3 g of fat and 3.8 g of fiber. Its 2 µg of B12 covers 81% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 250 g
240
KCAL / 250G
Carbs
13g
· 5% DV
Protein
17.8g
· 36% DV
Fat
13.3g
· 17% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 29% · Fat 50%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 240 kcal | |
| Total fat | 13.3 g | 17% |
| Saturated fat | 4.38 g | 22% |
| Trans fat | 0.05 g | |
| Sodium | 463 mg | 20% |
| Total carbohydrate | 13 g | 5% |
| Fiber | 3.8 g | 14% |
| Protein | 17.8 g | 36% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 240 kcal |
| 1 tablespoon (small) | 20 g | 19 kcal |
| 100 g | 100 g | 96 kcal |
| 1 cup (small) | 160 g | 154 kcal |
| 1 cup (medium) | 220 g | 211 kcal |
| 1 serving (large) | 350 g | 336 kcal |
| 2 cup (large) | 440 g | 422 kcal |
| 1 pack (large) | 500 g | 480 kcal |
Calculated from 96 calories per 100 g.
Brown the beef and onion, add the zucchini and seasonings, then cover and cook gently with little or no added water. The zucchini releases moisture as it cooks, so stir occasionally and add a splash of water only if the pot starts to catch.
Zucchini naturally releases water as it cooks, which can leave low-broth zucchini beef stew thinner than expected. Avoid adding much liquid at the start; if it is still too loose, simmer uncovered briefly to reduce the sauce.
Beef chuck or another braising cut works well in low-broth zucchini beef stew because slow, gentle cooking makes it tender. Cut the meat into even, bite-size pieces, and cook it until tender before adding zucchini if it needs more time.
No, peeling zucchini is not necessary for low-broth zucchini beef stew. Rinse it well, trim the ends, and leave the skin on to help the pieces hold their shape during cooking.
Yes, low-broth zucchini beef stew can be made in a slow cooker, but zucchini softens much faster than beef. Cook the beef first and add the zucchini later in the cooking process so it does not turn mushy.
Yes, low-broth zucchini beef stew can be made without tomatoes. The zucchini and beef provide the main flavor; use onion, herbs, and seasoning for depth, and add only a little liquid if the pot needs it.
Yes, you can freeze low-broth zucchini beef stew, although the zucchini may be softer after thawing. Cool it promptly, pack it in an airtight freezer-safe container, and reheat it thoroughly after thawing.
Low-broth zucchini beef stew keeps in the refrigerator for a few days when promptly cooled and stored in a covered container. Reheat only the portion you plan to eat, until it is hot throughout.
Rice, crusty bread, or a simple salad all go well with low-broth zucchini beef stew. For a lighter meal, serve it with plain yogurt or salad; bread or rice makes the meal more substantial.
Cut the zucchini into larger pieces and add it after the beef has started to become tender. Cook the stew gently and stop when the zucchini is just tender, since prolonged cooking can make it collapse.
Vitamins
B12
1.95µg · 81% DV
B3
5.75mg · 36% DV
B6
0.55mg · 32% DV
Vitamin C
26.25mg · 29% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
230mg · 33% DV
Zinc
3.38mg · 31% DV
Copper
0.25mg · 28% DV
Potassium ⭐
713mg · 21% DV
Sodium
463mg · 20% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 240 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.
Low-broth zucchini beef stew is a Turkish home-style dish of zucchini and chunks of beef, cooked with little added liquid so the vegetables release much of the moisture. Onion and tomato are common additions. The zucchini turns tender while the beef gives the dish a savoury, hearty flavour.
In Turkey it is usually served as a main meal at lunch or dinner, often with rice and yogurt. It also works well on its own or alongside a fresh salad. This is a vegetable-and-protein-centred dish with relatively few carbohydrates; a 100 g portion has 5.2 g. For a lighter, lower-carbohydrate plate, serve it with yogurt or salad instead of rice.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
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.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
4.38g
MONOUNSATURATED
5.88g
POLYUNSATURATED
1.45g
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.