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Mixed Vegetable and Legume Dish Calories
A vegetable-and-legume stew providing fiber and plant-based protein.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed Vegetable and Legume Dish (250 g) has 238 calories. That works out to 95 calories per 100 g. It contains 33.8 g of carbs, 10.5 g of protein, 7.5 g of fat and 11.3 g of fiber. Its 300 µg of Vitamin A covers 33% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Mixed Vegetable and Legume Dish Nutrition Facts
Selected: 1 serving (medium) · 250 g
238
KCAL / 250G
Carbs
33.8g
· 12% DV
Protein
10.5g
· 21% DV
Fat
7.5g
· 10% DV
Fiber
11.3g
· 40% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 17% · Fat 28%
Mixed Vegetable and Legume Dish nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 238 kcal | |
| Total fat | 7.5 g | 10% |
| Saturated fat | 1.13 g | 6% |
| Trans fat | 0 g | |
| Sodium | 550 mg | 24% |
| Total carbohydrate | 33.8 g | 12% |
| Fiber | 11.3 g | 40% |
| Protein | 10.5 g | 21% |
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 Mixed Vegetable and Legume Dish?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 238 kcal |
| 1 tablespoon (small) | 15 g | 14 kcal |
| 100 g | 100 g | 95 kcal |
| 1 serving (small) | 180 g | 171 kcal |
| 1 cup (medium) | 240 g | 228 kcal |
| 1 cup (large) | 300 g | 285 kcal |
| 1 serving (large) | 350 g | 333 kcal |
| 1 bottle (large) | 500 g | 475 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Mixed Vegetable and Legume Dish
How do you make a mixed vegetable and legume dish?
A mixed vegetable and legume dish is made by simmering vegetables with cooked legumes, aromatics, and enough broth or water to bring them together. Sauté onion first, add firmer vegetables next, and stir in already-cooked beans or chickpeas near the end.
Which vegetables work best in a mixed vegetable and legume dish?
Carrots, tomatoes, zucchini, onions, and potatoes all work well in a mixed vegetable and legume dish. Cut vegetables into similar-sized pieces, and add quick-cooking ones later so they keep some texture instead of turning mushy.
Which legumes can you use in a mixed vegetable and legume dish?
Lentils, chickpeas, kidney beans, and white beans can all go into a mixed vegetable and legume dish. Cook dried chickpeas and beans beforehand; lentils cook faster, so they can be added earlier with the vegetables.
Can you make a mixed vegetable and legume dish with canned beans?
Yes, canned beans or chickpeas are convenient for a mixed vegetable and legume dish. Drain and rinse them to remove the packing liquid and some of its salt, then add them near the end so they heat through without breaking apart.
Can you freeze a mixed vegetable and legume dish?
Yes, a mixed vegetable and legume dish freezes well in an airtight container. Cool it before freezing and portion it for easier reheating; vegetables such as potatoes may become softer after thawing, while beans and lentils generally hold their shape.
How long does a mixed vegetable and legume dish last in the fridge?
A mixed vegetable and legume dish keeps for about three days in a covered container in the refrigerator. Refrigerate it once it has cooled, and reheat only the portion you plan to eat until it is hot throughout.
What can you serve with a mixed vegetable and legume dish?
Crusty bread, rice, or a grain such as bulgur pairs well with a mixed vegetable and legume dish. A fresh green salad or a spoonful of plain yogurt also makes a simple accompaniment, if it suits the meal.
How do you stop the vegetables from turning mushy in a mixed vegetable and legume dish?
Add vegetables according to how long they take to cook in a mixed vegetable and legume dish. Start with firm pieces such as carrots, then add softer vegetables like zucchini later; stir gently, especially after adding cooked legumes.
What spices taste good in a mixed vegetable and legume dish?
Cumin, black pepper, paprika, and thyme season a mixed vegetable and legume dish well. A squeeze of lemon added just before serving can brighten the earthy flavor of beans and lentils without requiring a complicated sauce.
Can you make a mixed vegetable and legume dish in a slow cooker?
Yes, you can make a mixed vegetable and legume dish in a slow cooker, but dried kidney beans must be fully boiled separately before they go in. Add delicate vegetables and canned or already-cooked legumes later to keep their texture.
Mixed Vegetable and Legume Dish Vitamins & Minerals
Vitamins
Vitamin A
300µg · 33% DV
Vitamin K
37.5µg · 31% DV
Vitamin C
20mg · 22% DV
Folate
87.5µg · 22% DV
Minerals
Manganese
0.75mg · 33% DV
Copper
0.25mg · 28% DV
Phosphorus
188mg · 27% DV
Sodium
550mg · 24% DV
Potassium ⭐
700mg · 21% DV
Mixed Vegetable and Legume Dish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Vegetable and Legume Dish
To burn the 238 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 Mixed Vegetable and Legume Dish?
Mixed vegetable and legume dish is a home-style stew made by simmering vegetables with pulses such as beans, chickpeas or lentils. There is no single fixed recipe: the mix often depends on the season and what is on hand, making it a familiar kind of one-pot cooking in many cuisines.
Serve it warm as a main meal, with bread, rice or another grain; a squeeze of lemon or fresh herbs can brighten the flavours. The vegetables and legumes make it a source of fibre and plant-based protein. For a lighter bowl, use modest amounts of oil and let the vegetables take the lead.
How Nutritious Is Mixed Vegetable and Legume Dish?
Nutrient density
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.
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 Mixed Vegetable and Legume Dish 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 and Legume Dish Contain Allergens?
No known major allergens
Which Diets Is Mixed Vegetable and Legume Dish 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
Mixed Vegetable and Legume Dish Fat Profile
SATURATED
1.13g
MONOUNSATURATED
3g
POLYUNSATURATED
1.75g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.