Mixed vegetable stew

Dinner

Item Rating: 80/100

1 serving (250 grams) contains 150 calories, 5.0 grams of protein, 5.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		142.0
% Daily Value*
Total Fat		4.7 g	6%
	Saturated Fat	0.9 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		473.2 mg	20%
Total Carbohydrates		18.9 g	6%
	Dietary Fiber	3.8 g	13%
	Sugars	5.7 g
protein		4.7 g	9%
Vitamin D		0 mcg	0%
Calcium		47.3 mg	3%
Iron		1.4 mg	7%
Potassium		378.5 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 42 cal (30.9%)

Protein: 18 cal (13.8%)

Carbs: 75 cal (55.3%)

About Mixed vegetable stew

Mixed vegetable stew is a hearty and nutritious dish commonly found in various global cuisines, including Mediterranean, African, and South Asian fare. It typically combines a variety of vegetables such as carrots, celery, potatoes, tomatoes, green beans, and leafy greens in a flavorful broth. This dish is rich in vitamins (e.g., vitamin A, C, and K), minerals (such as potassium and magnesium), dietary fiber, and antioxidants. Additionally, it is naturally low in fat and calories, making it an excellent choice for those aiming to maintain a balanced diet. Depending on preparations, it can be vegan, vegetarian, or include protein sources like beans or meat, allowing adaptability for different nutritional needs.

Health Benefits

• Supports immunity due to high levels of vitamin C from tomatoes, carrots, and leafy greens.
• Promotes heart health with potassium-rich vegetables like potatoes and squash, which help regulate blood pressure.
• Aids digestion as it is high in dietary fiber from vegetables such as celery, beans, and leafy greens.
• Helps maintain healthy vision from vitamin A found in carrots and sweet potatoes.
• Provides a diverse range of antioxidants, such as lycopene from tomatoes, which may help combat oxidative stress.

Dietary Considerations

Allergens: Contains celery (for some individuals)

Suitable for: Vegan (if no animal-based ingredients are used), vegetarian, gluten-free (if no processed additives are included)

Not suitable for: Low-carb (due to starchy vegetables like potatoes), fodmap-sensitive individuals (due to high-fiber content)

Selection and Storage

Store in an airtight container in the refrigerator for up to 3-4 days. Reheat thoroughly before serving and avoid freezing if the stew contains potatoes, as they may alter in texture.

Common Questions About Mixed vegetable stew Nutrition

What is the nutritional content of mixed vegetable stew?

Mixed vegetable stew is typically low in calories, with about 100-150 calories per cup depending on the recipe. It is a good source of dietary fiber, vitamins like A and C, and minerals such as potassium and magnesium. Protein content is usually low, around 2-3 grams per serving, unless legumes or tofu are added.

Is mixed vegetable stew suitable for a vegan or vegetarian diet?

Yes, mixed vegetable stew can be completely vegan or vegetarian if prepared without animal-derived ingredients like meat, dairy, or chicken stock. Using plant-based oils and vegetable stock ensures it aligns with vegan dietary requirements.

What are the health benefits of eating mixed vegetable stew?

Mixed vegetable stew is nutrient-dense and high in dietary fiber, supporting digestion and gut health. It is rich in antioxidants from vegetables like tomatoes and leafy greens, which help combat inflammation and boost immunity. However, those watching their sodium intake should monitor seasoning or use low-sodium broth.

What is the recommended portion size for mixed vegetable stew?

A standard portion size for mixed vegetable stew is about 1 cup (approximately 240-250 ml). For a main course, doubling the portion to 2 cups can be ideal when combined with a side of whole grains or bread to complete the meal.

How does mixed vegetable stew compare to vegetable soup?

Mixed vegetable stew is usually thicker and heartier than vegetable soup, often containing more ingredients like potatoes, beans, or root vegetables. It provides a denser nutrient profile and is more filling, whereas vegetable soup is lighter and may be lower in calories but less satisfying for a full meal.

Data Sources & Scientific References