1 cup (medium) of Vegetable stew (200 g) has 90 calories. That works out to 45 calories per 100 g. It contains 16.4 g of carbs, 3.2 g of protein, 1.6 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 35 (low), so it raises blood sugar slowly.

What is Vegetable stew?

Vegetable stew here refers to Turkish türlü, a home-style dish of assorted vegetables—often potato, carrot, zucchini, green pepper and tomato—simmered together with onion and seasoning. The exact mix changes with the season and what is on hand; it is not the same dish as French ratatouille.

The vegetables turn tender while the tomato-based cooking liquid becomes rich and glossy. In Turkey, türlü is commonly served warm as a main or side, often with rice, bread or yogurt. Its mild, savoury flavor and chunky texture make it easy to pair with other simple dishes. It offers fibre and vitamins while remaining low in fat; use a modest amount of oil for a lighter pot, or add beans for a heartier meal.

Vegetable stew Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

8.2g

· 3% DV

Protein

1.6g

· 3% DV

Fat

0.8g

· 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 14% · Fat 15%

Vegetable stew Vitamins & Minerals

Vitamins

Vitamin A

320µg · 36% DV

Vitamin K

18µg · 15% DV

Vitamin C

13mg · 14% DV

Folate

26µg · 7% DV

Minerals

Sodium

210mg · 9% DV

Iron

1mg · 6% DV

Potassium ⭐

210mg · 6% DV

Magnesium

15mg · 4% DV

How Nutritious Is Vegetable stew?

Nutrient density

High

78/ 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.

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 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 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 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 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

Vegetable stew Fat Profile

SATURATED

0.13g

MONOUNSATURATED

0.18g

POLYUNSATURATED

0.22g

⚖️

Omega 6:3 ratio 2.3:1

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

Compare Vegetable stew

🥘vs🍅

Vegetable stew vs Tomato27 kcal more per 100 g

→🥘vs🥗

Vegetable stew vs Mixed Green Salad27 kcal more per 100 g

→🥘vs🫑

Vegetable stew vs Red Pepper14 kcal more per 100 g

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Vegetable stew vs Boiled Beetroot1 kcal more per 100 g

→

Foods Similar to 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 Vegetable stew

What is Vegetable stew made of?

Vegetable stew is made from assorted vegetables simmered in a seasoned liquid, often with a tomato base. Turkish-style versions commonly include potato, zucchini, tomato, and green pepper, while the exact mix varies by household and season.

How do you make Vegetable stew?

Vegetable stew is made by cooking chopped vegetables gently in a pot with tomato, seasoning, and a little water or stock. Add firm vegetables first and quicker-cooking ones later so they finish tender without turning mushy.

Can you cook Vegetable stew in the oven?

Yes, Vegetable stew can be cooked in the oven. Combine the vegetables with tomato sauce and a little liquid in a covered oven-safe dish, then uncover it near the end if you want the top to brown.

Can you add meat to Vegetable stew?

Yes, meat can be added to Vegetable stew. Brown and cook the meat until nearly tender before adding the vegetables, since it usually needs longer to cook; lamb or beef both work in a hearty version.

How do you stop Vegetable stew from getting mushy?

To keep Vegetable stew from getting mushy, cut the vegetables into generous pieces and avoid frequent stirring. Add firm vegetables such as potatoes and carrots first, then add zucchini or other quick-cooking vegetables later.

How much water should you add to Vegetable stew?

Vegetable stew usually needs only a modest amount of liquid because the vegetables release moisture as they cook. Start with enough to keep the pot from sticking, cover it, and add a splash more only if needed.

What should you serve with Vegetable stew?

Vegetable stew pairs well with crusty bread, rice, or bulgur, which soak up its tomato-rich juices. For a lighter meal, serve it with plain yogurt or a simple salad.

Can you freeze Vegetable stew?

Yes, Vegetable stew can be frozen, though potatoes and zucchini may become softer after thawing. Cool it promptly, freeze in airtight portions, and thaw it in the refrigerator before reheating until steaming hot.

How long does Vegetable stew last in the fridge?

Vegetable stew keeps for about 3–4 days in the refrigerator when stored promptly in a covered container. Reheat only the portion you plan to eat, and make sure it is hot throughout.

Can you make Vegetable stew without tomatoes?

Yes, Vegetable stew can be made without tomatoes, though the flavor and broth will be different from the common tomato-based style. Use onion, herbs, and a little stock or water to bring the vegetables together.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026