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Zucchini, eggplant and potato stew Calories
Vegetable-based stew with fiber and moderate carbohydrates
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini, eggplant and potato stew (250 g) has 145 calories. That works out to 58 calories per 100 g. It contains 22.3 g of carbs, 3.5 g of protein, 5.3 g of fat and 5.5 g of fiber. Its 21.3 mg of Vitamin C covers 24% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Zucchini, eggplant and potato stew Nutrition Facts
Selected: 1 serving (medium) · 250 g
145
KCAL / 250G
Carbs
22.3g
· 8% DV
Protein
3.5g
· 7% DV
Fat
5.3g
· 7% DV
Fiber
5.5g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 9% · Fat 32%
Zucchini, eggplant and potato stew nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 145 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 0.8 g | 4% |
| Trans fat | 0 g | |
| Sodium | 450 mg | 20% |
| Total carbohydrate | 22.3 g | 8% |
| Fiber | 5.5 g | 20% |
| 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 Serving of Zucchini, eggplant and potato stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 145 kcal |
| 1 tablespoon (mini) | 18 g | 10 kcal |
| 4 tablespoon (small) | 72 g | 42 kcal |
| 100 g | 100 g | 58 kcal |
| 1 cup (medium) | 220 g | 128 kcal |
| 1 cup (large) | 320 g | 186 kcal |
| 1 serving (large) | 350 g | 203 kcal |
| 1 piece (whole) | 500 g | 290 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Zucchini, eggplant and potato stew
How do you make zucchini, eggplant and potato stew?
Brown chopped onion in a little oil, then add diced potatoes, eggplant and zucchini, followed by tomatoes or tomato paste and a little water. Simmer until the potatoes are tender, adding the zucchini later if you want it to keep its shape.
Do you need to salt eggplant for zucchini, eggplant and potato stew?
No, salting the eggplant is optional. It can help draw out moisture and improve browning, but most fresh eggplant does not need it to remove bitterness. If you salt it, rinse and pat the pieces dry before cooking.
How do you stop the potatoes staying firm in zucchini, eggplant and potato stew?
Cut the potatoes into small, evenly sized pieces and add them before the zucchini. Give them time to simmer in the liquid; if they are still firm, keep cooking gently rather than raising the heat and breaking up the softer vegetables.
Should you peel zucchini for zucchini, eggplant and potato stew?
No, peeling zucchini is not necessary. Rinse it, trim the ends and cut it into pieces; the skin helps the chunks hold together as they cook. Peel it only if the skin is damaged or you prefer a softer texture.
Should you peel eggplant for zucchini, eggplant and potato stew?
Peeling eggplant is optional. Leave the skin on for pieces that hold their shape, or peel it in alternating strips for a more tender result. Fully peeled eggplant can soften quickly, so add it carefully and avoid frequent stirring.
Can you add tomatoes to zucchini, eggplant and potato stew?
Yes, tomatoes work well in zucchini, eggplant and potato stew. Use chopped fresh tomatoes or a little tomato paste for a richer base, and reduce the added water because zucchini and tomatoes both release liquid as they cook.
What herbs and spices go well in zucchini, eggplant and potato stew?
Garlic, black pepper, paprika, oregano and thyme all suit zucchini, eggplant and potato stew. For a Mediterranean-style flavor, finish it with chopped parsley or basil; add delicate fresh herbs after cooking rather than simmering them for a long time.
What should you serve with zucchini, eggplant and potato stew?
Serve zucchini, eggplant and potato stew with crusty bread, rice or couscous to soak up the cooking juices. A simple green salad or plain yogurt makes a fresh accompaniment without competing with the soft, savory vegetables.
How long does zucchini, eggplant and potato stew keep in the fridge?
Zucchini, eggplant and potato stew keeps for about 3–4 days in a covered container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat until it is hot throughout.
Can you freeze zucchini, eggplant and potato stew?
Yes, you can freeze zucchini, eggplant and potato stew, although the zucchini and eggplant may be softer after thawing. Cool it first, freeze it in meal-sized airtight containers, and thaw it in the refrigerator before reheating.
Zucchini, eggplant and potato stew Vitamins & Minerals
Vitamins
Vitamin C
21.25mg · 24% DV
B6
0.35mg · 21% DV
Biotin
4µg · 13% DV
B3
2mg · 13% DV
Minerals
Copper
0.2mg · 22% DV
Sodium
450mg · 20% DV
Potassium ⭐
638mg · 19% DV
Manganese
0.35mg · 15% DV
Zucchini, eggplant and potato stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini, eggplant and potato stew
To burn the 145 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, eggplant and potato stew?
Zucchini, eggplant and potato stew is a homestyle vegetable dish, commonly made by simmering the three vegetables with onion and tomato until tender. Recipes vary, but the vegetables soften together and form a gently saucy, one-pot meal. It is familiar in Turkish home cooking and fits comfortably into the wider Mediterranean tradition of vegetable stews.
The texture is soft, with a mild sweetness from the vegetables and a savory, tangy note from the tomato. Serve it warm as a main or side, often with bread or a spoonful of yogurt; it can also be eaten at room temperature. It provides fibre, while the potato contributes most of its moderate carbohydrate content. For a lighter version, use oil sparingly and pair it with a simple salad.
How Nutritious Is Zucchini, eggplant and potato 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, eggplant and potato 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, eggplant and potato stew Contain Allergens?
No known major allergens
Which Diets Is Zucchini, eggplant and potato 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, eggplant and potato stew Fat Profile
SATURATED
0.8g
MONOUNSATURATED
2.55g
POLYUNSATURATED
1.13g
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.