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Vegetable stew without potatoes Calories
Fiber-rich vegetable dish
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Vegetable stew without potatoes (220 g) has 154 calories. That works out to 70 calories per 100 g. It contains 19.4 g of carbs, 3.5 g of protein, 7.7 g of fat and 6.2 g of fiber. Its 41.8 mg of Vitamin C covers 46% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Vegetable stew without potatoes Nutrition Facts
Selected: 1 cup (medium) · 220 g
154
KCAL / 220G
Carbs
19.4g
· 7% DV
Protein
3.5g
· 7% DV
Fat
7.7g
· 10% DV
Fiber
6.2g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 9% · Fat 43%
Vegetable stew without potatoes nutrition facts table · 1 cup (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 154 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 1.1 g | 6% |
| Trans fat | 0 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 19.4 g | 7% |
| Fiber | 6.2 g | 22% |
| Protein | 3.5 g | 7% |
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 Cup of Vegetable stew without potatoes?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 154 kcal |
| 1 tablespoon (medium) | 15 g | 11 kcal |
| 100 g | 100 g | 70 kcal |
| ½ cup (small) | 110 g | 77 kcal |
| 1 serving (small) | 180 g | 126 kcal |
| 1 serving (large) | 280 g | 196 kcal |
| 1.5 cup (large) | 330 g | 231 kcal |
| 1 bottle (large) | 500 g | 350 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Vegetable stew without potatoes
How do you make vegetable stew without potatoes?
Make vegetable stew without potatoes by softening onion in oil, then adding vegetables in order of how long they take to cook. Add tomatoes or tomato paste and a little water, cover, and simmer until the vegetables are tender.
What vegetables work best in vegetable stew without potatoes?
Carrots, green beans, peppers, zucchini, eggplant, and tomatoes all work well in vegetable stew without potatoes. Add firmer vegetables first and tender ones later so they finish cooking together without turning mushy.
How do you thicken vegetable stew without potatoes?
To thicken vegetable stew without potatoes, simmer it uncovered until some of the liquid evaporates. Stir gently to keep the vegetables intact. Next time, use less added water or reduce the amount of juicy ingredients such as tomatoes.
How can you keep vegetable stew without potatoes from getting mushy?
Keep vegetable stew without potatoes from getting mushy by cutting the vegetables into similarly sized pieces and adding them according to cooking time. Simmer gently and avoid frequent stirring, especially once zucchini or eggplant has softened.
Can you make vegetable stew without potatoes in a slow cooker?
Yes, vegetable stew without potatoes can be made in a slow cooker. Use less liquid than you would on the stovetop, since the vegetables release moisture as they cook, and add delicate vegetables later if you want them to hold their shape.
What can you serve with vegetable stew without potatoes?
Serve vegetable stew without potatoes with rice, crusty bread, couscous, or a simple green salad. Because the stew has no potato to make it more filling, a grain or bread makes it a more substantial meal.
Can vegetable stew without potatoes be made ahead?
Yes, vegetable stew without potatoes can be made ahead and refrigerated in a covered container for up to 3 days. Its flavors often meld as it rests; reheat only the portion you plan to eat until it is hot throughout.
Can you freeze vegetable stew without potatoes?
Yes, vegetable stew without potatoes freezes well, though zucchini and eggplant may soften further after thawing. Cool it before packing into meal-sized airtight containers, then thaw in the refrigerator and reheat gently.
Can you add beans to vegetable stew without potatoes?
Yes, beans make vegetable stew without potatoes heartier and add a different texture. Stir in cooked or canned, drained beans near the end of cooking so they warm through without breaking apart.
Why is my vegetable stew without potatoes watery?
Vegetable stew without potatoes is often watery because vegetables such as zucchini, tomatoes, and eggplant release moisture as they cook. Simmer it uncovered to reduce the liquid, and avoid adding more water than the vegetables need.
Vegetable stew without potatoes Vitamins & Minerals
Vitamins
Vitamin C
41.8mg · 46% DV
Vitamin K
33µg · 28% DV
B6
0.31mg · 18% DV
Folate
61.6µg · 15% DV
Minerals
Copper
0.22mg · 24% DV
Sodium
462mg · 20% DV
Manganese
0.44mg · 19% DV
Potassium ⭐
594mg · 17% DV
Vegetable stew without potatoes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetable stew without potatoes
To burn the 154 calories in 1 cup (medium) (220 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 Vegetable stew without potatoes?
Vegetable stew without potatoes is a flexible home-cooked dish rather than a recipe with one fixed set of ingredients. In Turkey, it is commonly made by gently cooking seasonal vegetables in a pot, often starting with onion, tomato and pepper; courgette, green beans, aubergine or other vegetables may follow, depending on what is available.
The vegetables turn tender, with a mellow, slightly tangy taste from the tomato. It is usually served warm as a main or side, often with rice or bread, and works just as well as a simple meal in its own right. It is a fibre-containing vegetable dish, with 2.8 g of fibre per 100 g. For a lighter version, use a modest amount of oil and let the vegetables provide most of the flavour.
How Nutritious Is Vegetable stew without potatoes?
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 Vegetable stew without potatoes 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 without potatoes Contain Allergens?
No known major allergens
Which Diets Is Vegetable stew without potatoes 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 without potatoes Fat Profile
SATURATED
1.1g
MONOUNSATURATED
5.17g
POLYUNSATURATED
1.06g
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.