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Zucchini stew with quinoa and olive oil Calories
Fiber-rich zucchini and quinoa stew with olive oil
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini stew with quinoa and olive oil (250 g) has 195 calories. That works out to 78 calories per 100 g. It contains 17.8 g of carbs, 5.8 g of protein, 12 g of fat and 5.3 g of fiber. Its 21.3 mg of Vitamin C covers 24% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Zucchini stew with quinoa and olive oil Nutrition Facts
Selected: 1 serving (medium) · 250 g
195
KCAL / 250G
Carbs
17.8g
· 6% DV
Protein
5.8g
· 12% DV
Fat
12g
· 15% 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 35% · Protein 11% · Fat 54%
Zucchini stew with quinoa and olive oil nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 195 kcal | |
| Total fat | 12 g | 15% |
| Saturated fat | 1.75 g | 9% |
| Trans fat | 0 g | |
| Sodium | 450 mg | 20% |
| Total carbohydrate | 17.8 g | 6% |
| Fiber | 5.3 g | 19% |
| Protein | 5.8 g | 12% |
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 quinoa and olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 195 kcal |
| 1 tablespoon (grated) | 18 g | 14 kcal |
| 100 g | 100 g | 78 kcal |
| 1 piece (small) | 140 g | 109 kcal |
| 1 cup (medium) | 180 g | 140 kcal |
| 1 piece (medium) | 220 g | 172 kcal |
| 1 serving (large) | 320 g | 250 kcal |
| 1 piece (large) | 320 g | 250 kcal |
| 1 pack (whole) | 400 g | 312 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Zucchini stew with quinoa and olive oil
How do you make zucchini stew with quinoa and olive oil?
Zucchini stew with quinoa and olive oil is made by simmering chopped zucchini, rinsed quinoa, onion, tomato, and olive oil until tender. Use just enough water for the quinoa to cook, and keep the heat low so the zucchini softens without falling apart.
Can you make zucchini stew with quinoa and olive oil ahead of time?
Yes, zucchini stew with quinoa and olive oil can be made ahead; resting lets the flavors meld. Cool it promptly, refrigerate it in a covered container, and reheat only the portion you plan to eat. The quinoa will continue absorbing liquid as it sits.
What herbs go well in zucchini stew with quinoa and olive oil?
Dill, mint, and parsley pair well with zucchini stew with quinoa and olive oil. Add tender herbs near the end of cooking to keep their fresh flavor, and finish with lemon juice if you want a brighter taste.
Should zucchini stew with quinoa and olive oil be served hot or cold?
Zucchini stew with quinoa and olive oil can be served warm, at room temperature, or chilled. Since it is prepared in the olive-oil style, letting it rest before serving works especially well; add fresh herbs after it cools for a fresher aroma.
How do you stop zucchini stew with quinoa and olive oil from getting watery?
To keep zucchini stew with quinoa and olive oil from getting watery, avoid adding too much liquid and simmer it gently with the lid partly off. Zucchini releases water as it cooks, while quinoa absorbs some of the cooking liquid as the dish rests.
Can you freeze zucchini stew with quinoa and olive oil?
Yes, you can freeze zucchini stew with quinoa and olive oil, but thawed zucchini may be softer and the stew can separate slightly. Cool it first, freeze it in meal-size containers, thaw it in the refrigerator, and stir well while reheating.
Do you need to peel zucchini for zucchini stew with quinoa and olive oil?
No, you usually do not need to peel zucchini for zucchini stew with quinoa and olive oil. Wash it well, trim the ends, and leave the skin on to help the pieces hold their shape; peel only if the skin is unusually tough.
Can you use frozen zucchini in zucchini stew with quinoa and olive oil?
Yes, frozen zucchini can be used in zucchini stew with quinoa and olive oil, though it often releases more water and becomes softer than fresh zucchini. Add it straight to the pot, reduce extra liquid, and avoid prolonged cooking once it is tender.
What can you serve with zucchini stew with quinoa and olive oil?
Serve zucchini stew with quinoa and olive oil with a crisp salad, yogurt, or a simple bean dish. The quinoa already makes the stew more substantial than plain zucchini, so it works as a light main or as a vegetable side with grilled food.
Why does zucchini stew with quinoa and olive oil taste bitter?
If zucchini stew with quinoa and olive oil tastes distinctly bitter, do not eat it; discard the dish. Some zucchini can contain unusually high levels of cucurbitacins, which cause intense bitterness and are not made safe by cooking. Check zucchini for bitterness before using it.
Zucchini stew with quinoa and olive oil Vitamins & Minerals
Vitamins
Vitamin C
21.25mg · 24% DV
Vitamin E
3.5mg · 23% DV
Vitamin K
22.5µg · 19% DV
B6
0.28mg · 16% DV
Minerals
Manganese
0.55mg · 24% DV
Copper
0.2mg · 22% DV
Sodium
450mg · 20% DV
Potassium ⭐
600mg · 18% DV
Zucchini stew with quinoa and olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini stew with quinoa and olive oil
To burn the 195 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 quinoa and olive oil?
Zucchini stew with quinoa and olive oil is a home-style vegetable dish: zucchini is gently cooked with olive oil, often alongside onion and tomato, then combined with quinoa. It brings a South American grain into a style of cooking associated with Turkish olive-oil dishes, rather than being a traditional combination.
The zucchini turns tender while the quinoa adds a soft, slightly nutty bite. Serve it warm or at room temperature, as a light main or alongside other dishes; a spoonful of yoghurt or a piece of bread makes a familiar accompaniment for many readers. Zucchini and quinoa contribute fibre, while olive oil gives the stew much of its richness. For a lighter serving, use a measured amount of oil and add a crisp salad.
How Nutritious Is Zucchini stew with quinoa and olive oil?
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 quinoa and olive oil 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 quinoa and olive oil Contain Allergens?
No known major allergens
Which Diets Is Zucchini stew with quinoa and olive oil 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 quinoa and olive oil Fat Profile
SATURATED
1.75g
MONOUNSATURATED
8g
POLYUNSATURATED
1.17g
Omega 6:3 ratio 8.1:1
Above the ideal 4:1 (8.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.