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Summer vegetable stew Calories
A light and nutritious summer dish made with seasonal vegetables
CALORIES
GI
POTASSIUM
FIBER
Summer vegetable stew Nutrition Facts
Selected: 100 g
45
KCAL / 100G
Carbs
7.8g
· 67%
Protein
1.3g
· 11%
Fat
1.1g
· 22%
Fiber
2.2g
Summer vegetable stew Vitamins & Minerals
Vitamins
Vitamin A
320µg · 36% DV
Vitamin C
18mg · 20% DV
Vitamin K
22µg · 18% DV
Folate
26µg · 7% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
220mg · 6% DV
Sodium
120mg · 5% DV
Magnesium
17mg · 4% DV
Summer vegetable stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Summer 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 Summer vegetable stew Contain Allergens?
No known major allergens
Which Diets Is Summer 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
Summer vegetable stew Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.25g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Summer vegetable stew
Summer vegetable stew — Frequently Asked Questions
How can summer vegetable stew be cooked without becoming watery?
Cook the vegetables over medium-high heat without overcrowding the pan, then add tomatoes and any hot water gradually. Adding most of the salt later also helps limit the amount of liquid released by the vegetables.
What order should vegetables be added to summer vegetable stew?
Add firmer or slower-cooking vegetables first, such as onion, peppers, and eggplant. Add quick-cooking zucchini and tomatoes later so they soften without falling apart.
How do you reduce bitterness in eggplant for summer vegetable stew?
Salting chopped eggplant briefly and patting it dry can reduce bitter notes and excess moisture. Many modern eggplant varieties are naturally mild, so a long soak is usually unnecessary.
Which herbs and spices work well in summer vegetable stew?
Garlic, black pepper, dried mint, oregano, and a small amount of cumin complement summer vegetables well. Fresh basil, parsley, or dill are best stirred in near the end to preserve their aroma.
Does summer vegetable stew taste better the next day?
It often does, because the tomato, vegetable, and seasoning flavours have more time to meld. Cool it promptly and refrigerate it safely before storing.
Can cooked summer vegetable stew be frozen?
Yes, freeze it in portions once it has cooled completely. Zucchini and eggplant may become softer after thawing, and thawed stew should not be repeatedly refrozen.
How long does summer vegetable stew keep in the fridge?
When cooled promptly and stored in a covered container, it is generally best eaten within 3 to 4 days. Discard stew that has been left at room temperature for an extended period.
What protein foods pair well with summer vegetable stew?
Chickpeas, lentils, beans, or borlotti beans can turn it into a more filling main meal. Yogurt, eggs, grilled fish, or chicken are also practical pairings for people who eat them.
Is summer vegetable stew better before or after a workout?
It can work as a light meal a few hours before exercise, but it may not be filling enough on its own for demanding training. After a workout, pairing it with a protein-rich food makes the meal more balanced for recovery.
Does summer vegetable stew need a lot of oil to taste good?
No. Onion, garlic, tomatoes, herbs, and careful cooking bring out the vegetables' flavour without relying on large amounts of oil. Too much oil can make the dish feel unnecessarily heavy.
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Nutrition data compiled from USDA FoodData Central and scientific sources.