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Low-oil meatless vegetable stew Calories
A vegetable-based meatless stew prepared with little oil. Nutrient values vary with the vegetables and recipe.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Low-oil meatless vegetable stew (240 g) has 127 calories. That works out to 53 calories per 100 g. It contains 22.8 g of carbs, 4.1 g of protein, 3.6 g of fat and 6 g of fiber. Its 432 µg of Vitamin A covers 48% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Low-oil meatless vegetable stew Nutrition Facts
Selected: 1 cup (medium) · 240 g
127
KCAL / 240G
Carbs
22.8g
· 8% DV
Protein
4.1g
· 8% DV
Fat
3.6g
· 5% DV
Fiber
6g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 12% · Fat 23%
Low-oil meatless vegetable stew nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 127 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 22.8 g | 8% |
| Fiber | 6 g | 21% |
| Protein | 4.1 g | 8% |
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 Cup of Low-oil meatless vegetable stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 127 kcal |
| 1 tablespoon (small) | 15 g | 8 kcal |
| 100 g | 100 g | 53 kcal |
| 1 cup (small) | 180 g | 95 kcal |
| 1 serving (medium) | 250 g | 133 kcal |
| 1 cup (large) | 300 g | 159 kcal |
| 1 serving (large) | 350 g | 186 kcal |
| 1 bottle (large) | 500 g | 265 kcal |
Calculated from 53 calories per 100 g.
Frequently Asked Questions About Low-oil meatless vegetable stew
How do you make low-oil meatless vegetable stew?
Make low-oil meatless vegetable stew by softening onion in a little oil, adding chopped vegetables and seasoning, then simmering with a small amount of water until tender. Add firmer vegetables first and softer ones later so everything cooks without turning mushy.
What vegetables go in low-oil meatless vegetable stew?
Low-oil meatless vegetable stew commonly includes eggplant, zucchini, potatoes, tomatoes, peppers, and green beans. You can use whatever is in season, but cut the vegetables to similar sizes and add them according to how long each takes to cook.
What should you serve with low-oil meatless vegetable stew?
Serve low-oil meatless vegetable stew with rice, crusty bread, or a grain such as bulgur. A spoonful of plain yogurt or a crisp salad also works well, especially if you want a lighter accompaniment rather than another starchy side.
Can you make low-oil meatless vegetable stew without frying the vegetables?
Yes, low-oil meatless vegetable stew can be made without frying the vegetables first. Put them in a pot with a splash of water, cover, and let them release their own moisture; add a little oil and extra liquid only if needed.
How can you keep low-oil meatless vegetable stew from becoming watery?
To keep low-oil meatless vegetable stew from becoming watery, use ripe tomatoes sparingly, avoid adding too much water, and simmer uncovered near the end. Stir gently rather than crushing the vegetables, which release more liquid as they break down.
Can you freeze low-oil meatless vegetable stew?
Yes, you can freeze low-oil meatless vegetable stew in airtight, portion-sized containers once it has cooled. The texture of zucchini and eggplant may soften after thawing, so thaw it in the refrigerator and reheat gently on the stove.
How long does low-oil meatless vegetable stew last in the fridge?
Low-oil meatless vegetable stew keeps for about three days in a covered container in the refrigerator. Refrigerate it promptly after it cools, and reheat only the portion you plan to eat until it is steaming hot.
How do you add flavor to low-oil meatless vegetable stew?
Build flavor in low-oil meatless vegetable stew with onion, garlic, tomato, black pepper, paprika, or dried herbs such as oregano. Browning the onion briefly in the small amount of oil before adding liquid gives the stew a deeper taste.
Is low-oil meatless vegetable stew good for weight loss?
Low-oil meatless vegetable stew can fit into a weight-loss meal because it is vegetable-based and can be filling, but it does not cause weight loss on its own. Pair it with a sensible portion of grains or a protein-rich side.
Can you make low-oil meatless vegetable stew in a slow cooker?
Yes, low-oil meatless vegetable stew can be made in a slow cooker, but it needs less added liquid because the vegetables release moisture as they cook. Add delicate vegetables later if you want them to hold their shape.
Low-oil meatless vegetable stew Vitamins & Minerals
Vitamins
Vitamin A
432µg · 48% DV
Vitamin C
28.8mg · 32% DV
Vitamin K
36µg · 30% DV
B6
0.29mg · 17% DV
Minerals
Copper
0.19mg · 21% DV
Manganese
0.48mg · 21% DV
Potassium ⭐
600mg · 18% DV
Phosphorus
96mg · 14% DV
Sodium
288mg · 13% DV
Low-oil meatless vegetable stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-oil meatless vegetable stew
To burn the 127 calories in 1 cup (medium) (240 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 Low-oil meatless vegetable stew?
Low-oil meatless vegetable stew is a home-style Turkish dish in which seasonal vegetables—often such as aubergine, courgette, peppers, potatoes and tomatoes—are cooked together with a little oil. The exact mix varies with the season and what is on hand, while onion and tomato commonly lend the stew its savoury, juicy base.
The vegetables turn tender and the broth is light, so it is usually served warm as a lunch or dinner dish, with bread, rice or bulgur. It is vegetable-forward and provides some fibre, while remaining relatively low in protein; the recipe affects the balance. Add beans or serve it alongside lentils if you’d like a more filling meal.
How Nutritious Is Low-oil meatless vegetable 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 Low-oil meatless 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 Low-oil meatless vegetable stew Contain Allergens?
No known major allergens
Which Diets Is Low-oil meatless vegetable stew Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Low-oil meatless vegetable stew Fat Profile
SATURATED
0.48g
MONOUNSATURATED
1.68g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 8.6:1
Above the ideal 4:1 (8.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.