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Zucchini stew with buckwheat Calories
Fiber-rich zucchini and buckwheat stew with light plant protein
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini stew with buckwheat (250 g) has 145 calories. That works out to 58 calories per 100 g. It contains 21 g of carbs, 5.3 g of protein, 4.5 g of fat and 5.3 g of fiber. Its 0.7 mg of Manganese covers 30% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Zucchini stew with buckwheat Nutrition Facts
Selected: 1 serving (medium) · 250 g
145
KCAL / 250G
Carbs
21g
· 8% DV
Protein
5.3g
· 11% DV
Fat
4.5g
· 6% DV
Fiber
5.3g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 15% · Fat 27%
Zucchini stew with buckwheat nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 145 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.65 g | 3% |
| Trans fat | 0 g | |
| Sodium | 450 mg | 20% |
| Total carbohydrate | 21 g | 8% |
| Fiber | 5.3 g | 19% |
| 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 stew with buckwheat?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 145 kcal |
| 1 tablespoon (shredded) | 18 g | 10 kcal |
| 100 g | 100 g | 58 kcal |
| ½ piece (half) | 150 g | 87 kcal |
| 1 serving (small) | 180 g | 104 kcal |
| 1 cup (medium) | 220 g | 128 kcal |
| 1 piece (whole) | 300 g | 174 kcal |
| 1 serving (large) | 350 g | 203 kcal |
| 1 pack (double) | 400 g | 232 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Zucchini stew with buckwheat
How do you make zucchini stew with buckwheat?
To make zucchini stew with buckwheat, soften onion in a little oil, then add chopped zucchini, rinsed buckwheat, tomato and a measured amount of hot water. Cover and simmer until the grains are tender, adding more liquid only if needed.
What ingredients go into zucchini stew with buckwheat?
Zucchini stew with buckwheat commonly includes zucchini, buckwheat groats, onion, tomato, oil and seasonings. Garlic, carrot or fresh herbs are easy additions, while the amount of water should account for liquid released by the zucchini.
Is buckwheat in zucchini stew actually wheat?
No, buckwheat in zucchini stew is not a type of wheat; it is a seed from a different plant. Despite its name, buckwheat is naturally gluten-free, though people avoiding gluten should consider possible cross-contact during production.
Should you cook buckwheat before adding it to zucchini stew?
No, you usually do not need to cook buckwheat before adding it to zucchini stew. Rinse the groats and simmer them in the pot with enough liquid; check the package directions because cooking times vary.
How do you keep zucchini stew with buckwheat from getting watery?
To keep zucchini stew with buckwheat from getting watery, briefly sauté the zucchini and start with only a little added liquid. Simmer uncovered near the end so excess moisture evaporates, stirring gently to keep the grains intact.
What should you serve with zucchini stew with buckwheat?
Serve zucchini stew with buckwheat with a crisp salad, plain yogurt or a simple cucumber side. Since the buckwheat already makes the stew more substantial, an additional grain or bread is optional rather than essential.
Can you make zucchini stew with buckwheat without tomatoes?
Yes, you can make zucchini stew with buckwheat without tomatoes. Use a little extra onion, garlic or herbs for flavor, and add broth or water gradually so the finished stew stays moist without becoming soupy.
How long does zucchini stew with buckwheat keep in the fridge?
Zucchini stew with buckwheat keeps for about 3–4 days in the refrigerator when stored in a covered container. Refrigerate it promptly after cooking and reheat only the portion you plan to eat.
Can you freeze zucchini stew with buckwheat?
Yes, zucchini stew with buckwheat can be frozen in airtight, portion-sized containers. The zucchini may turn softer and release liquid after thawing, so thaw it in the refrigerator and stir gently while reheating.
Can you use toasted buckwheat in zucchini stew with buckwheat?
Yes, toasted buckwheat works in zucchini stew with buckwheat and gives it a nuttier, more pronounced flavor. Because toasted groats can cook differently from raw ones, follow their package directions and check the liquid as they simmer.
Zucchini stew with buckwheat Vitamins & Minerals
Vitamins
Vitamin C
21.25mg · 24% DV
Vitamin K
19.5µg · 16% DV
B6
0.22mg · 13% DV
Folate
45µg · 11% DV
Minerals
Manganese
0.7mg · 30% DV
Copper
0.22mg · 24% DV
Sodium
450mg · 20% DV
Phosphorus
130mg · 19% DV
Potassium ⭐
525mg · 15% DV
Zucchini stew with buckwheat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini stew with buckwheat
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 stew with buckwheat?
Zucchini stew with buckwheat is a simple home-style dish in which tender zucchini is simmered with buckwheat. Though often cooked like a grain, buckwheat is a seed, and it gives the stew a gently nutty flavour and a pleasantly hearty texture. There is no single fixed recipe; seasonings and other vegetables can vary.
Serve it warm as a light main or alongside a larger meal, with salad, bread or a spoonful of yogurt if you like. Its zucchini and buckwheat make it a source of fibre with some plant protein; it provides 58 calories per 100 g. For a lighter finish, keep added oil modest and brighten the bowl with fresh herbs or a squeeze of lemon.
How Nutritious Is Zucchini stew with buckwheat?
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 stew with buckwheat 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 stew with buckwheat Contain Allergens?
No known major allergens
Which Diets Is Zucchini stew with buckwheat 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 stew with buckwheat Fat Profile
SATURATED
0.65g
MONOUNSATURATED
1.95g
POLYUNSATURATED
1.15g
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.