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Vegetable stew with olive oil Calories
Olive oil, mixed vegetables, rich in fiber and vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Vegetable stew with olive oil (200 g) has 180 calories. That works out to 90 calories per 100 g. It contains 17 g of carbs, 3.2 g of protein, 10.4 g of fat and 5.4 g of fiber. Its 640 µg of Vitamin A covers 71% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Vegetable stew with olive oil?
Vegetable stew with olive oil is a flexible Turkish home-style dish, made by gently cooking seasonal vegetables with olive oil and often tomato. Zucchini, eggplant, onion and green pepper are common choices, though the mix varies with the season and the cook; the vegetables soften into a savory, lightly saucy stew.
It can be served warm or at room temperature, as a side or a light main, with bread for mopping up the sauce or alongside rice. For English-speaking diners, it makes an easy plant-based addition to a shared meal. The vegetables provide fibre and a range of vitamins, while olive oil contributes most of the dish’s richness; use a measured pour if you prefer it lighter.
Vegetable stew with olive oil Nutrition Facts
Selected: 100 g
90
KCAL / 100G
Carbs
8.5g
· 3% DV
Protein
1.6g
· 3% DV
Fat
5.2g
· 7% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 7% · Fat 54%
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Vegetable stew with olive oil Vitamins & Minerals
Vitamins
Vitamin A
320µg · 36% DV
Vitamin C
16mg · 18% DV
Vitamin K
18µg · 15% DV
Vitamin E
1.7mg · 11% DV
Minerals
Sodium
210mg · 9% DV
Potassium ⭐
210mg · 6% DV
Copper
0mg · 0% DV
Manganese
0mg · 0% DV
How Nutritious Is Vegetable stew with olive oil?
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.
Vegetable stew with olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetable stew with olive oil
To burn the 90 calories in 100 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.
Is Vegetable stew with olive oil 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 Vegetable stew with olive oil Contain Allergens?
No known major allergens
Which Diets Is Vegetable stew with olive oil 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
Vegetable stew with olive oil Fat Profile
SATURATED
0.7g
MONOUNSATURATED
3.6g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
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Frequently Asked Questions About Vegetable stew with olive oil
How do you make vegetable stew with olive oil?
Vegetable stew with olive oil is made by gently cooking chopped vegetables with olive oil, onion, and tomato until tender. Cut the vegetables into similar-sized pieces, add them in order of cooking time, and simmer with the lid on.
What vegetables go in vegetable stew with olive oil?
Vegetable stew with olive oil commonly combines zucchini, eggplant, tomato, onion, and green pepper. You can add green beans, carrots, or potatoes, too; add firmer vegetables first so everything finishes cooking without turning mushy.
What do you serve with vegetable stew with olive oil?
Vegetable stew with olive oil pairs well with crusty bread, rice, or couscous. For a fuller meal, serve it alongside grilled fish or chickpeas; a spoonful of plain yogurt also complements the tomato-rich sauce.
Can you use frozen vegetables in vegetable stew with olive oil?
Yes, frozen vegetables work in vegetable stew with olive oil, though they may release more water and soften faster than fresh ones. Add them directly from frozen, reduce any extra liquid, and check the texture earlier than you would with fresh vegetables.
Why is my vegetable stew with olive oil watery?
Vegetable stew with olive oil can turn watery when high-moisture vegetables release liquid or the pot is covered throughout cooking. Simmer it uncovered near the end to reduce the sauce, and avoid adding water unless the vegetables begin to stick.
How long does vegetable stew with olive oil last in the fridge?
Vegetable stew with olive oil keeps for about three days in the refrigerator when stored in a covered container. Refrigerate it promptly after it cools, and reheat only the portion you plan to eat.
Can you freeze vegetable stew with olive oil?
Yes, vegetable stew with olive oil can be frozen, but zucchini and eggplant may become softer after thawing. Cool it completely, freeze in meal-sized containers, and thaw it in the refrigerator before reheating.
How do you stop the zucchini and eggplant in vegetable stew with olive oil from getting mushy?
Keep the zucchini and eggplant in large, evenly cut chunks and avoid cooking them longer than needed. Add delicate zucchini later than firmer vegetables, then simmer gently rather than stirring the stew repeatedly.
Can vegetable stew with olive oil be made ahead?
Yes, vegetable stew with olive oil is a good make-ahead dish. Preparing it the day before gives the vegetables time to absorb the tomato and olive-oil flavors; chill it promptly and serve cold or gently reheated.
Is vegetable stew with olive oil usually served as a main or a side dish?
Vegetable stew with olive oil can be served as either a side or a light main dish. Offer it with bread or a grain to make it more substantial, or serve a smaller portion beside grilled meat or fish.
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Nutrition data compiled from USDA FoodData Central and scientific sources.