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Zucchini and Artichoke Vegetable Stew Calories
Fiber-rich vegetable stew
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Zucchini and Artichoke Vegetable Stew (200 g) has 156 calories. That works out to 78 calories per 100 g. It contains 15.2 g of carbs, 3.6 g of protein, 9.4 g of fat and 6.2 g of fiber. Its 27 mg of Vitamin C covers 30% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Zucchini and Artichoke Vegetable Stew Nutrition Facts
Selected: 1 cup (medium) · 200 g
156
KCAL / 200G
Carbs
15.2g
· 6% DV
Protein
3.6g
· 7% DV
Fat
9.4g
· 12% 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 38% · Protein 9% · Fat 53%
Zucchini and Artichoke Vegetable Stew nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 9.4 g | 12% |
| Saturated fat | 1.34 g | 7% |
| Trans fat | 0 g | |
| Sodium | 360 mg | 16% |
| Total carbohydrate | 15.2 g | 6% |
| Fiber | 6.2 g | 22% |
| Protein | 3.6 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 Zucchini and Artichoke Vegetable Stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 156 kcal |
| 100 g | 100 g | 78 kcal |
| ½ cup (small) | 100 g | 78 kcal |
| 1 serving (medium) | 180 g | 140 kcal |
| 1 serving (large) | 280 g | 218 kcal |
| 1.5 cup (large) | 300 g | 234 kcal |
| 2 cup (extra large) | 400 g | 312 kcal |
| 1 bottle (jumbo) | 650 g | 507 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Zucchini and Artichoke Vegetable Stew
How do you make zucchini and artichoke vegetable stew?
To make zucchini and artichoke vegetable stew, soften onion in olive oil, add the artichokes and a little liquid, then simmer until nearly tender. Add the zucchini later so it keeps its shape, and finish cooking when both vegetables are tender.
What can you use instead of fresh artichokes in zucchini and artichoke vegetable stew?
Frozen or jarred artichoke hearts work in zucchini and artichoke vegetable stew. Drain jarred hearts well, and add frozen ones straight to the pot. Since either may release moisture, start with less added liquid and adjust as the stew cooks.
How do you stop zucchini and artichoke vegetable stew from getting watery?
To keep zucchini and artichoke vegetable stew from getting watery, use only a little liquid and avoid overcrowding the pot. Add zucchini toward the end and simmer uncovered briefly if the vegetables release too much moisture.
What herbs go well in zucchini and artichoke vegetable stew?
Dill, parsley, mint, and oregano all suit zucchini and artichoke vegetable stew. Use fresh dill or parsley near the end for a brighter flavor, or add oregano while the vegetables simmer. A squeeze of lemon also complements the artichokes.
Can you prepare zucchini and artichoke vegetable stew ahead of time?
Yes, zucchini and artichoke vegetable stew can be made ahead and refrigerated once cooled. The flavors meld as it rests, though the zucchini may soften further when reheated. Warm it gently on the stove, adding a splash of water only if needed.
How long does zucchini and artichoke vegetable stew last in the fridge?
Zucchini and artichoke vegetable stew keeps for about three days in a covered container in the refrigerator. Refrigerate it after it has cooled rather than leaving it out for an extended time, and reheat only the portion you plan to eat.
Can zucchini and artichoke vegetable stew be frozen?
Yes, zucchini and artichoke vegetable stew can be frozen, but the zucchini may turn softer after thawing. Cool the stew, portion it into airtight freezer containers, and thaw it in the refrigerator before reheating gently.
What should you serve with zucchini and artichoke vegetable stew?
Serve zucchini and artichoke vegetable stew with crusty bread, rice, or couscous to make a more filling meal. A crisp green salad is a good contrast to the stew’s soft vegetables; it can also be served as a side dish.
Do you need to soak artichokes before making zucchini and artichoke vegetable stew?
No, you do not need to soak prepared artichoke hearts before making zucchini and artichoke vegetable stew. If you are trimming fresh artichokes, place the cut pieces in water with lemon juice while you work to slow browning.
Can zucchini and artichoke vegetable stew be made without tomatoes?
Yes, zucchini and artichoke vegetable stew can be made without tomatoes. The vegetables can simmer in olive oil with a little water or broth and lemon instead; omitting tomato keeps the artichoke flavor more prominent.
Zucchini and Artichoke Vegetable Stew Vitamins & Minerals
Vitamins
Vitamin C
27mg · 30% DV
Vitamin K
29µg · 24% DV
Folate
74µg · 19% DV
B6
0.28mg · 16% DV
Minerals
Copper
0.22mg · 24% DV
Manganese
0.44mg · 19% DV
Potassium ⭐
630mg · 19% DV
Sodium
360mg · 16% DV
Zucchini and Artichoke Vegetable Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini and Artichoke Vegetable Stew
To burn the 156 calories in 1 cup (medium) (200 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 Zucchini and Artichoke Vegetable Stew?
Zucchini and artichoke vegetable stew is a home-style dish of tender zucchini and artichoke, often cooked with onion and olive oil. It fits the Turkish and wider Mediterranean tradition of simmering seasonal vegetables, though ingredients and seasoning vary from kitchen to kitchen.
Serve it warm or at room temperature, as a light main with bread or rice, or alongside other dishes. Its character is vegetable-forward and fibre-rich rather than protein-heavy; a 100 g portion provides 3.1 g of fibre. For a lighter version, use olive oil sparingly and cook the vegetables just until tender so they retain some texture.
How Nutritious Is Zucchini and Artichoke Vegetable Stew?
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 Zucchini and Artichoke 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 Zucchini and Artichoke Vegetable Stew Contain Allergens?
No known major allergens
Which Diets Is Zucchini and Artichoke 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
Zucchini and Artichoke Vegetable Stew Fat Profile
SATURATED
1.34g
MONOUNSATURATED
6.24g
POLYUNSATURATED
0.94g
Omega 6:3 ratio 10.5:1
Above the ideal 4:1 (10.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.