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Zucchini broad bean stew Calories
Contains fiber and plant protein
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini broad bean stew (220 g) has 128 calories. That works out to 58 calories per 100 g. It contains 17.2 g of carbs, 5.7 g of protein, 4.6 g of fat and 6.4 g of fiber. Its 0.2 mg of Copper covers 27% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Zucchini broad bean stew Nutrition Facts
Selected: 1 serving (medium) · 220 g
128
KCAL / 220G
Carbs
17.2g
· 6% DV
Protein
5.7g
· 11% DV
Fat
4.6g
· 6% DV
Fiber
6.4g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 17% · Fat 31%
Zucchini broad bean stew nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 128 kcal | |
| Total fat | 4.6 g | 6% |
| Saturated fat | 0.7 g | 3% |
| Trans fat | 0 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 17.2 g | 6% |
| Fiber | 6.4 g | 23% |
| Protein | 5.7 g | 11% |
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 Serving of Zucchini broad bean stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 128 kcal |
| 1 tablespoon (mini) | 18 g | 10 kcal |
| 4 tablespoon (small) | 72 g | 42 kcal |
| 100 g | 100 g | 58 kcal |
| ½ serving (half) | 110 g | 64 kcal |
| 1 cup (medium) | 180 g | 104 kcal |
| 1 piece (whole) | 260 g | 151 kcal |
| 1 serving (large) | 300 g | 174 kcal |
| 1 pack (jumbo) | 400 g | 232 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Zucchini broad bean stew
What is zucchini broad bean stew?
Zucchini broad bean stew is a vegetable dish combining tender zucchini with broad beans, usually cooked gently with onion and olive oil. It can be served warm or chilled, and herbs such as dill and a squeeze of lemon are common finishing touches.
Can you use frozen broad beans in zucchini broad bean stew?
Yes, frozen broad beans work well in zucchini broad bean stew and usually do not need thawing first. Add them according to their package directions, then add the zucchini later so it does not become overcooked while the beans soften.
How do you keep zucchini from turning mushy in zucchini broad bean stew?
To keep zucchini firm in zucchini broad bean stew, cut it into generous pieces and add it after the broad beans have started to soften. Simmer gently and avoid frequent stirring, which can break up the cooked zucchini.
Do you need to peel broad beans for zucchini broad bean stew?
Peel the broad bean pods and remove the beans for zucchini broad bean stew. If the beans are large or have a tough, leathery skin, slip off that outer skin too; small, young beans are often tender enough to use as they are.
What herbs go well in zucchini broad bean stew?
Dill is a classic herb for zucchini broad bean stew, while parsley and mint also suit its mild flavor. Stir fresh herbs in at the end of cooking rather than simmering them for a long time, so their aroma stays noticeable.
What do you serve with zucchini broad bean stew?
Serve zucchini broad bean stew with crusty bread, rice, or a grain such as bulgur to make a more substantial meal. A spoonful of plain yogurt is another option, especially when the stew is served warm rather than chilled.
Can zucchini broad bean stew be served cold?
Yes, zucchini broad bean stew can be served cold, particularly when it is cooked with olive oil. Let it cool, refrigerate it, and bring it out shortly before serving; lemon and fresh dill make a good finishing combination.
How long does zucchini broad bean stew keep in the fridge?
Zucchini broad bean stew keeps for about three days in the refrigerator when cooled promptly and stored in a covered container. Refrigerate leftovers rather than leaving the pot out, and reheat only the portion you plan to eat.
Can zucchini broad bean stew be frozen?
Yes, you can freeze zucchini broad bean stew, but the zucchini may turn softer after thawing. Cool it completely, portion it into airtight freezer-safe containers, and thaw it in the refrigerator before reheating gently.
Should you add lemon to zucchini broad bean stew while it cooks?
Add lemon near the end of cooking or at the table for zucchini broad bean stew. Prolonged boiling dulls its fresh acidity, while a little lemon just before serving brightens the broad beans and zucchini.
Zucchini broad bean stew Vitamins & Minerals
Vitamins
Vitamin C
23.1mg · 26% DV
Folate
92.4µg · 23% DV
Vitamin K
24.2µg · 20% DV
Biotin
3.96µg · 13% DV
Minerals
Copper
0.24mg · 27% DV
Manganese
0.48mg · 21% DV
Phosphorus
128mg · 18% DV
Sodium
396mg · 17% DV
Potassium ⭐
561mg · 17% DV
Zucchini broad bean stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini broad bean stew
To burn the 128 calories in 1 serving (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 Zucchini broad bean stew?
Zucchini broad bean stew is a home-style dish made with zucchini and broad beans, usually simmered with onion and olive oil. Some versions include tomato, garlic or herbs. It fits naturally into Turkish cooking, where seasonal vegetables are often prepared as olive-oil dishes and served warm or at room temperature.
Fresh broad beans give it a springtime feel; a squeeze of lemon and a little dill make a simple finish. Serve it with bread or rice, or add a side of yoghurt if you like. The combination of vegetables and beans provides fibre and plant protein, though you may want to pair it with another dish for a more substantial meal. Using a measured amount of oil keeps the stew lighter.
How Nutritious Is Zucchini broad bean 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 broad bean 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 broad bean stew Contain Allergens?
No known major allergens
Which Diets Is Zucchini broad bean 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
Zucchini broad bean stew Fat Profile
SATURATED
0.7g
MONOUNSATURATED
2.24g
POLYUNSATURATED
0.99g
Omega 6:3 ratio 13.1:1
Above the ideal 4:1 (13.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.