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Zucchini couscous stew Calories
Light vegetable stew with couscous and tomato
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini couscous stew (250 g) has 190 calories. That works out to 76 calories per 100 g. It contains 28 g of carbs, 5.3 g of protein, 7 g of fat and 4.5 g of fiber. Its 25.5 mg of Vitamin C covers 28% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Zucchini couscous stew Nutrition Facts
Selected: 1 serving (medium) · 250 g
190
KCAL / 250G
Carbs
28g
· 10% DV
Protein
5.3g
· 11% DV
Fat
7g
· 9% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 11% · Fat 32%
Zucchini couscous stew nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 190 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 0.98 g | 5% |
| Trans fat | 0 g | |
| Sodium | 438 mg | 19% |
| Total carbohydrate | 28 g | 10% |
| Fiber | 4.5 g | 16% |
| Protein | 5.3 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 couscous stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 190 kcal |
| 100 g | 100 g | 76 kcal |
| 1 cup (small) | 180 g | 137 kcal |
| 1 cup (medium) | 240 g | 182 kcal |
| 1 serving (large) | 350 g | 266 kcal |
| 1 serving (extra large) | 450 g | 342 kcal |
| 1 bottle (large) | 500 g | 380 kcal |
Calculated from 76 calories per 100 g.
Frequently Asked Questions About Zucchini couscous stew
How do you make zucchini couscous stew?
Zucchini couscous stew is made by simmering zucchini with onion and tomato, then adding couscous near the end. The couscous cooks in the liquid, so add enough broth or water and follow the cooking time for the couscous you use.
What kind of couscous works best in zucchini couscous stew?
Small, quick-cooking couscous works well in zucchini couscous stew because it softens in the simmering vegetables. Pearl couscous can also be used, but it needs more cooking time and liquid, so cook it separately or adjust the method.
How do you keep zucchini couscous stew from turning mushy?
Add the couscous to zucchini couscous stew only when the zucchini is nearly tender. Couscous continues absorbing liquid as it sits, so avoid overcooking it and serve the stew soon after the grains have softened.
Can you add chickpeas to zucchini couscous stew?
Yes, chickpeas make zucchini couscous stew heartier and add a pleasantly firm texture. Stir in drained, cooked chickpeas while the zucchini simmers so they heat through without becoming overly soft.
Can you make zucchini couscous stew with frozen zucchini?
Yes, frozen zucchini can be used in zucchini couscous stew without thawing it first. It releases more water and may become softer than fresh zucchini, so simmer the stew uncovered if it needs to thicken.
Which herbs and spices go well in zucchini couscous stew?
Parsley, mint, black pepper, and paprika pair well with zucchini couscous stew. Add fresh herbs near the end to preserve their aroma; a little lemon juice can brighten the tomato and zucchini flavors before serving.
Can zucchini couscous stew be made ahead?
Yes, you can make zucchini couscous stew ahead, but the couscous will keep absorbing liquid and soften in storage. For a firmer texture, cook the vegetable base ahead and stir in freshly cooked couscous when you reheat it.
What should you serve with zucchini couscous stew?
Serve zucchini couscous stew with a crisp green salad or plain yogurt for contrast. Since the dish already contains couscous, another grain is usually unnecessary; crusty bread is an option for soaking up the tomato-rich sauce.
How long does zucchini couscous stew last in the fridge?
Zucchini couscous stew keeps for about three to four days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat until it is steaming throughout.
Can zucchini couscous stew be frozen and reheated?
Yes, zucchini couscous stew can be frozen in airtight, meal-sized portions. The zucchini and couscous may be softer after thawing, so warm it gently on the stove and add a splash of water if the grains have absorbed the sauce.
Zucchini couscous stew Vitamins & Minerals
Vitamins
Vitamin C
25.5mg · 28% DV
B6
0.33mg · 19% DV
B1
0.18mg · 15% DV
Folate
52.5µg · 13% DV
Minerals
Copper
0.22mg · 24% DV
Selenium
12µg · 22% DV
Manganese
0.45mg · 20% DV
Sodium
438mg · 19% DV
Potassium ⭐
553mg · 16% DV
Zucchini couscous stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini couscous stew
To burn the 190 calories in 1 serving (medium) (250 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 couscous stew?
Zucchini couscous stew is a home-style vegetable dish made by cooking zucchini with tomato and often onion, then adding couscous. In Turkish cooking, “kuskus” often means tiny pasta pieces rather than the steamed semolina grains familiar from North African dishes; they soften in the cooking liquid and make the stew more filling.
It has a mild, savory tomato flavour and a soft texture, and is served warm or at room temperature as a simple lunch or dinner. Pair it with yogurt or a crisp salad for a balanced meal. The dish is vegetable-forward and provides 76 calories per 100 g; for a lighter version, use a modest amount of oil and add extra zucchini.
How Nutritious Is Zucchini couscous 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 couscous 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 couscous stew Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini couscous stew Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Zucchini couscous stew Fat Profile
SATURATED
0.98g
MONOUNSATURATED
4.13g
POLYUNSATURATED
1.15g
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.