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Potato-free vegetable stew Calories
Fiber-rich vegetable stew
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Potato-free vegetable stew (200 g) has 132 calories. That works out to 66 calories per 100 g. It contains 13.6 g of carbs, 3 g of protein, 7.6 g of fat and 4.8 g of fiber. Its 38 mg of Vitamin C covers 42% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Potato-free vegetable stew Nutrition Facts
Selected: 1 serving (medium) · 200 g
132
KCAL / 200G
Carbs
13.6g
· 5% DV
Protein
3g
· 6% DV
Fat
7.6g
· 10% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 9% · Fat 51%
Potato-free vegetable stew nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 1.1 g | 6% |
| Trans fat | 0 g | |
| Sodium | 370 mg | 16% |
| Total carbohydrate | 13.6 g | 5% |
| Fiber | 4.8 g | 17% |
| Protein | 3 g | 6% |
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 Potato-free vegetable stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 132 kcal |
| 1 tablespoon (small) | 18 g | 12 kcal |
| 100 g | 100 g | 66 kcal |
| 1 cup (medium) | 180 g | 119 kcal |
| 1 bottle (large) | 300 g | 198 kcal |
| 1 serving (large) | 350 g | 231 kcal |
| 1 pack (large) | 400 g | 264 kcal |
Calculated from 66 calories per 100 g.
Frequently Asked Questions About Potato-free vegetable stew
How do you make potato-free vegetable stew?
Potato-free vegetable stew is made by gently cooking onion, tomato and chopped vegetables together until tender. Add firmer vegetables first, use only a little water, and keep the pot covered so the vegetables cook in their own juices.
What vegetables go in potato-free vegetable stew?
Potato-free vegetable stew commonly includes eggplant, zucchini, green beans, peppers, tomatoes and onion. The mix changes with the season, and carrots or peas can also work; cut the pieces evenly so they cook at a similar pace.
Is potato-free vegetable stew the same as ratatouille?
No, potato-free vegetable stew is not the same as ratatouille. Turkish türlü is a flexible home-style stew that may include green beans and other seasonal vegetables, while ratatouille is a distinct French dish usually centered on eggplant, zucchini and tomato.
Can you make potato-free vegetable stew with frozen vegetables?
Yes, potato-free vegetable stew can be made with frozen vegetables. Add them without thawing, reduce any extra liquid because frozen vegetables release water, and avoid over-stirring so the softer pieces do not break apart.
How do you stop potato-free vegetable stew from getting watery?
To keep potato-free vegetable stew from getting watery, add little or no extra water and let the pot simmer uncovered near the end. Ripe tomatoes and thawed frozen vegetables release plenty of liquid as they cook.
What should you serve with potato-free vegetable stew?
Potato-free vegetable stew pairs well with rice, bulgur or crusty bread, which can soak up its tomato-based cooking juices. A spoonful of yogurt or a simple salad makes it a fuller meal without competing with the vegetables.
Which herbs and spices go well in potato-free vegetable stew?
Black pepper, paprika and dried mint complement potato-free vegetable stew without masking the vegetables. A little oregano is another good option, especially in a tomato-rich version; add stronger spices sparingly so the dish stays balanced.
Can potato-free vegetable stew be frozen?
Yes, potato-free vegetable stew can be frozen, though zucchini and eggplant may turn softer after thawing. Cool it first, pack it in airtight portions, and reheat it thoroughly; freezing works best when the vegetables were not cooked until mushy.
How long does potato-free vegetable stew last in the fridge?
Potato-free vegetable stew keeps for a few days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and do not leave the cooked stew sitting out for a long time.
Can you make potato-free vegetable stew in a slow cooker?
Yes, potato-free vegetable stew works in a slow cooker. Use less added liquid than you would in a stovetop recipe, since the covered cooker lets little moisture escape, and add tender vegetables later if you want them to keep their shape.
Potato-free vegetable stew Vitamins & Minerals
Vitamins
Vitamin C
38mg · 42% DV
Vitamin K
24µg · 20% DV
B6
0.26mg · 15% DV
Vitamin E
2.1mg · 14% DV
Minerals
Copper
0.18mg · 20% DV
Sodium
370mg · 16% DV
Potassium ⭐
500mg · 15% DV
Manganese
0.32mg · 14% DV
Potato-free vegetable stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Potato-free vegetable stew
To burn the 132 calories in 1 serving (medium) (200 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 Potato-free vegetable stew?
Potato-free vegetable stew is a Turkish home-style türlü, made by gently cooking a changing mix of vegetables without potatoes. Green beans, aubergine, courgette, peppers, tomatoes and onion are common choices, though the ingredients depend on the season and what is at hand. Olive oil and the vegetables’ own juices bring the pot together.
The result is tender and savoury, with a little broth rather than a thick sauce. In Turkey it is served warm as a main dish, often with rice or bread; elsewhere, it also works well alongside grains or a crisp salad. It is a fibre-rich, largely vegetable-based meal. Use a light hand with the oil if you want the vegetables’ freshness to stand out.
How Nutritious Is Potato-free vegetable stew?
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 Potato-free 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 Potato-free vegetable stew Contain Allergens?
No known major allergens
Which Diets Is Potato-free 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
Potato-free vegetable stew Fat Profile
SATURATED
1.1g
MONOUNSATURATED
5g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 8.4:1
Above the ideal 4:1 (8.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.