1 cup (medium) of Vegetable Potato Stew (200 g) has 130 calories. That works out to 65 calories per 100 g. It contains 26.4 g of carbs, 2.8 g of protein, 1.4 g of fat and 4.2 g of fiber. Its 22 mg of Vitamin C covers 24% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Vegetable Potato Stew?

Vegetable Potato Stew is a homestyle, Turkish-style dish of potatoes simmered with vegetables such as carrots, onions, tomatoes and peppers. The vegetables cook together in a savory, often tomato-rich broth, though the mix and seasoning can vary from one household to another.

The potatoes turn tender while the other pieces add a little sweetness and texture. Serve it warm as a simple main, often with bread or rice and, if you like, yogurt. It is filling, with much of its energy coming from the potatoes; the vegetables contribute fibre, while the dish can stay fairly light in fat when made with a modest amount of oil. Add extra vegetables for a lighter, more varied bowl.

Vegetable Potato Stew Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

13.2g

· 5% DV

Protein

1.4g

· 3% DV

Fat

0.7g

· 1% DV

Fiber

2.1g

· 8% DV

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

Calories come from: Carbs 82% · Protein 9% · Fat 9%

Vegetable Potato Stew Vitamins & Minerals

Vitamins

Vitamin C

11mg · 12% DV

0.14mg · 8% DV

Vitamin A

65µg · 7% DV

0.08mg · 7% DV

Minerals

Sodium

210mg · 9% DV

Potassium ⭐

260mg · 8% DV

Iron

1mg · 6% DV

Phosphorus

32mg · 5% DV

How Nutritious Is Vegetable Potato Stew?

Nutrient density

Medium

43/ 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

46/ 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 Potato Stew Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Vegetable Potato Stew

To burn the 65 calories in 100 g:

🚶

16min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

8min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Vegetable Potato 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 Potato 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 Potato Stew 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 Potato Stew Fat Profile

SATURATED

0.15g

MONOUNSATURATED

0.18g

POLYUNSATURATED

0.23g

⚖️

Omega 6:3 ratio 2:1

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

Compare Vegetable Potato Stew

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Vegetable Potato Stew vs Tomato47 kcal more per 100 g

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Vegetable Potato Stew vs Mixed Green Salad47 kcal more per 100 g

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Vegetable Potato Stew vs Red Pepper34 kcal more per 100 g

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Vegetable Potato Stew vs Boiled Beetroot21 kcal more per 100 g

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Foods Similar to Vegetable Potato 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 Potato Stew

How do you make Vegetable Potato Stew?

To make Vegetable Potato Stew, sauté chopped onion, add potatoes and vegetables, then stir in tomatoes or tomato paste and water or stock. Simmer gently until the potatoes are tender, taking care not to stir so vigorously that they break apart.

What vegetables go in Vegetable Potato Stew?

Vegetable Potato Stew commonly combines potatoes, carrots, onion, tomatoes, and green pepper. You can also add peas, zucchini, or green beans; add quicker-cooking vegetables later so they do not turn mushy before the potatoes are done.

How do you keep the potatoes from falling apart in Vegetable Potato Stew?

Choose potatoes that hold their shape when simmered, cut them into generous chunks, and cook the stew gently. Avoid frequent stirring; instead, give the pot an occasional careful shake and stop cooking as soon as the potatoes are tender.

Should you use fresh tomatoes or tomato paste in Vegetable Potato Stew?

You can use either fresh tomatoes or tomato paste in Vegetable Potato Stew. Fresh tomatoes give a lighter, fresher flavor, while paste makes the broth richer and more concentrated; using a little of both is also common.

What do you serve with Vegetable Potato Stew?

Serve Vegetable Potato Stew with crusty bread, rice, or another simple grain to soak up the tomato broth. A spoonful of yogurt or a crisp salad also works well alongside it, especially when you want a lighter meal.

How do you thicken Vegetable Potato Stew?

To thicken Vegetable Potato Stew, simmer it uncovered so some liquid evaporates, or mash a few cooked potato pieces into the broth. These methods preserve the stew’s flavor better than adding a large amount of extra flour or tomato paste.

How long does Vegetable Potato Stew last in the fridge?

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

Can you freeze Vegetable Potato Stew?

Yes, you can freeze Vegetable Potato Stew, though the potatoes may become softer or slightly grainy after thawing. Cool it first, freeze it in airtight portions, and thaw it in the refrigerator before reheating thoroughly.

Can you add meat to Vegetable Potato Stew?

Yes, you can make Vegetable Potato Stew with meat. Brown bite-sized pieces of beef or lamb with the onion before adding the vegetables and liquid, then simmer until the meat is tender; the cooking time will be longer than for the vegetable-only version.

Is Vegetable Potato Stew a filling meal?

Yes, Vegetable Potato Stew can make a filling meal because its potatoes and vegetables provide bulk and fiber. Pairing it with beans, yogurt, or another protein-rich side can make the meal more sustaining.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 30, 2026