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Hearty soup with beef and vegetables
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Zucchini carrot beef soup (240 g) has 115 calories. That works out to 48 calories per 100 g. It contains 8.6 g of carbs, 9.1 g of protein, 4.8 g of fat and 1.9 g of fiber. Its 396 µg of Vitamin A covers 44% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
115
KCAL / 240G
Carbs
8.6g
· 3% DV
Protein
9.1g
· 18% DV
Fat
4.8g
· 6% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 32% · Fat 38%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 115 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 1.73 g | 9% |
| Trans fat | 0.12 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 8.6 g | 3% |
| Fiber | 1.9 g | 7% |
| Protein | 9.1 g | 18% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 115 kcal |
| 1 tablespoon (mini) | 15 g | 7 kcal |
| 100 g | 100 g | 48 kcal |
| 1 cup (small) | 180 g | 86 kcal |
| 1 serving (medium) | 250 g | 120 kcal |
| 1 cup (large) | 320 g | 154 kcal |
| 1 serving (large) | 400 g | 192 kcal |
| 1 bottle (whole) | 500 g | 240 kcal |
Calculated from 48 calories per 100 g.
Zucchini carrot beef soup usually contains beef, zucchini, carrots, onion, and water or stock. Garlic, herbs, and seasoning are common additions, while some recipes include tomato or potatoes. The vegetables are added after the beef so they do not overcook.
To make zucchini carrot beef soup, cook the beef with onion and liquid until tender, then add chopped zucchini and carrots. Simmer until the vegetables soften, season to taste, and serve; adding the vegetables later helps them keep their shape.
Beef chuck or another stewing cut works well in zucchini carrot beef soup because it becomes tender during slow cooking. For a quicker version, use ground beef: brown it first, then add the liquid and vegetables.
Yes, zucchini carrot beef soup can be frozen in airtight, meal-size containers after it has cooled. The zucchini may soften further after thawing, so stir the soup while reheating; freeze it without any cream or yogurt topping.
Zucchini carrot beef soup keeps for about three to four days in a refrigerator set to 40°F (4°C) or colder. Refrigerate it promptly in a covered container, and reheat only the portion you plan to eat.
Yes, you can blend zucchini carrot beef soup, but remove the beef first if you want a smooth vegetable base. Blend the vegetables, then shred or chop the beef and stir it back in for a more satisfying texture.
Crusty bread, a green salad, or a simple sandwich pairs well with zucchini carrot beef soup. Since the soup already includes beef and vegetables, a light side is usually enough for a complete, comforting meal.
Yes, potatoes or noodles can be added to zucchini carrot beef soup. Cut potatoes into small pieces so they cook evenly, or add noodles near the end; they absorb broth as they sit, so add extra liquid if needed.
Add zucchini to zucchini carrot beef soup later than the beef and carrots, and simmer it only until tender. Cutting it into larger pieces also helps it hold its shape, especially if you plan to refrigerate and reheat leftovers.
Yes, ground beef is an easy substitute for stew meat in zucchini carrot beef soup. Brown it with the onion and drain excess fat if needed, then add the broth, carrots, and zucchini and cook until the vegetables are tender.
Vitamins
Vitamin A
396µg · 44% DV
B12
0.77µg · 32% DV
B3
2.88mg · 18% DV
Biotin
4.32µg · 14% DV
Minerals
Sodium
504mg · 22% DV
Selenium
12µg · 22% DV
Phosphorus
125mg · 18% DV
Zinc
1.8mg · 16% DV
Potassium ⭐
444mg · 13% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 115 calories in 1 cup (medium) (240 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.
Zucchini carrot beef soup brings together pieces of zucchini, carrot and beef simmered in water or broth until tender. It fits the tradition of homestyle soups in Turkey, where cooks often make a warming pot with the vegetables on hand; recipes vary in how finely the ingredients are cut and how thick the soup is.
The vegetables lend a mild sweetness, balanced by the savoury taste of beef. Serve it warm for lunch or dinner, with bread and, if you like, a squeeze of lemon. It is a hearty bowl with vegetables and protein, providing 3.8 g of protein per 100 g. For a lighter version, use lean beef and keep added oil modest.
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.
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.
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.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not 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
SATURATED
1.73g
MONOUNSATURATED
1.97g
POLYUNSATURATED
0.46g
Omega 6:3 ratio 5.4:1
Above the ideal 4:1 (5.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.