1 cup (medium) of Mixed Vegetable Stew (200 g) has 90 calories. That works out to 45 calories per 100 g. It contains 16.4 g of carbs, 3.4 g of protein, 1.4 g of fat and 5.2 g of fiber. Its 640 µg of Vitamin A covers 71% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.

What is Mixed Vegetable Stew?

Mixed Vegetable Stew is a home-style dish of vegetables such as carrots, potatoes, zucchini, green beans, peas and tomatoes simmered together in a thick, tomato-coloured broth. The combination varies with the season and what is on hand, so it can be adapted easily.

The vegetables turn tender while keeping some shape, and the broth is gently savoury with a little sweetness from the vegetables. It is served hot as a simple main or side dish; bread, rice or a spoonful of yogurt make natural accompaniments. With plenty of vegetables and relatively few calories, it is a light, fibre-containing choice. Use a modest amount of oil and avoid overcooking if you prefer distinct pieces.

Mixed Vegetable Stew Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

8.2g

· 3% DV

Protein

1.7g

· 3% DV

Fat

0.7g

· 1% DV

Fiber

2.6g

· 9% DV

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

Calories come from: Carbs 71% · Protein 15% · Fat 14%

Mixed Vegetable Stew Vitamins & Minerals

Vitamins

Vitamin A

320µg · 36% DV

Vitamin C

16mg · 18% DV

Vitamin K

22µg · 18% DV

Folate

32µg · 8% DV

Minerals

Sodium

220mg · 10% DV

Iron

1mg · 6% DV

Potassium ⭐

210mg · 6% DV

Phosphorus

32mg · 5% DV

How Nutritious Is Mixed Vegetable 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

51/ 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 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 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

0.13g

MONOUNSATURATED

0.12g

POLYUNSATURATED

0.11g

⚖️

Omega 6:3 ratio 2.3:1

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

Compare Mixed Vegetable Stew

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Mixed Vegetable Stew vs Mixed Green Salad27 kcal more per 100 g

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Mixed Vegetable Stew vs Red Pepper14 kcal more per 100 g

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Mixed Vegetable Stew vs Boiled Beetroot1 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

How do you make mixed vegetable stew?

Mixed vegetable stew is made by gently cooking onion, adding chopped vegetables and broth or water, then simmering until tender. Add firm vegetables such as carrots and potatoes first, and quicker-cooking zucchini or peas later so they keep their shape.

What vegetables go in mixed vegetable stew?

Mixed vegetable stew commonly includes carrots, potatoes, zucchini, green beans, peas, and tomatoes. You can swap in seasonal vegetables, but cut them into similar-sized pieces so they cook evenly.

What should you serve with mixed vegetable stew?

Mixed vegetable stew pairs well with crusty bread, rice, or couscous, which can soak up its broth. For a more substantial meal, serve it with a simple green salad or a protein-rich side such as beans.

Can you freeze mixed vegetable stew?

Yes, mixed vegetable stew can be frozen in airtight, meal-sized containers once it has cooled. Thaw it in the refrigerator and reheat it thoroughly; potatoes may become softer or slightly grainy after freezing.

How long does mixed vegetable stew last in the fridge?

Mixed vegetable stew keeps for about three to four days in a covered container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat.

How do you keep vegetables from getting mushy in mixed vegetable stew?

To keep vegetables from getting mushy in mixed vegetable stew, cut them into generous chunks, simmer gently, and avoid frequent stirring. Add peas and zucchini toward the end because they cook faster than carrots and potatoes.

Can you use frozen vegetables in mixed vegetable stew?

Yes, frozen vegetables work well in mixed vegetable stew and usually do not need to be thawed first. Add them later than fresh, firm vegetables and allow the stew to return to a simmer before checking for tenderness.

How can you thicken mixed vegetable stew?

You can thicken mixed vegetable stew by simmering it uncovered so some liquid evaporates. For a fuller texture, mash a few cooked potato pieces into the broth instead of adding flour or cornstarch.

Can you make mixed vegetable stew with canned vegetables?

Yes, canned vegetables can be used in mixed vegetable stew, but they are already cooked and may soften quickly. Drain and rinse them, then stir them in near the end just long enough to heat through.

How can you make mixed vegetable stew more filling?

Make mixed vegetable stew more filling by adding cooked chickpeas, beans, or lentils, or serve it with bread or rice. Add cooked legumes near the end so they warm through without breaking apart.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026