Vegetable Stew: Calories, Nutrition and Health Benefits
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Perplexity A comforting, nutrient-dense meal packed with fiber, vitamins, and plant-based goodness for optimal health and wellness.
Quick Nutrition Facts
Per 1 Cup (248g)
| Nutrient | Amount |
|---|---|
| Calories | 139 kcal |
| Protein | 6.7g |
| Carbohydrates | 24g |
| Fiber | 4.5g |
| Sugars | 4.9g |
| Fat | 2.5g |
| Potassium | 588mg |
| Vitamin A | 790mcg |
| Vitamin C | 7.9mg |
| Iron | 4.1mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Vegetable stew delivers 4.5g fiber per cup, supporting digestive health and satiety. The combination of vegetables provides a full spectrum of vitamins, minerals, and antioxidants in one warming bowl.
Myth Busters
MYTH #1: Vegetable Stew Lacks Protein
TRUTH: While lower than meat-based stews, vegetable stew with legumes provides complete protein (15-20g per serving). Add lentils, chickpeas, or beans to boost protein content significantly.
MYTH #2: All Vegetable Stews Are Low in Calories
TRUTH: Calories vary by ingredients. Basic vegetable stew has ~139 calories, but adding oils, coconut milk, or starchy vegetables can triple calories. Monitor cooking methods and portion sizes.
MYTH #3: Frozen Vegetables Reduce Nutrient Value
TRUTH: Frozen vegetables retain 90-95% of nutrients and are often frozen at peak ripeness. They're equally nutritious and more convenient for meal prep.
MYTH #4: You Need Meat for a Satisfying Stew
TRUTH: High fiber (4.5g) and water content create satiety without meat. Adding legumes or plant-based protein makes vegetable stew equally filling and more digestible.
MYTH #5: Vegetable Stew Isn't Good for Muscle Gain
TRUTH: Pair with quinoa, add beans, or serve with eggs to increase protein to 20g+ per meal. The complex carbs support workout recovery and muscle glycogen replenishment.
MYTH #6: Stews Lose Nutrients During Cooking
TRUTH: While some water-soluble vitamins decrease, stewing preserves most nutrients and makes others (like lycopene) more bioavailable. Consume the broth for maximum nutrition.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 139 calories per cup, 4.5g fiber promotes fullness, high water content, nutrient-dense. |
| Muscle Gain |  | Moderate protein (6.7g base), complex carbs for energy. Add beans/lentils to increase protein to 15-20g. |
| Diabetes Management | | Low glycemic load, high fiber regulates blood sugar. Skip potatoes, add non-starchy vegetables. |
| PCOS Management | | Anti-inflammatory vegetables, low glycemic, high fiber supports insulin sensitivity. Excellent for PCOS meal plans. |
| Pregnancy Nutrition | | Rich in folate, iron (4.1mg), vitamin A for fetal development. Safe and nutrient-dense for moms. |
| Viral/Flu Recovery | | Easy to digest, hydrating, vitamin C and antioxidants support immunity, warm and comforting during illness. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Vegetable Stew
Understanding how vegetable stew affects your blood glucose helps optimize meal timing and portions.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Optimize Blood Sugar Response
Adding lean protein or healthy fats further stabilizes glucose and extends satiety:
- 🍗 Grilled chicken or turkey - Adds lean protein (20g+)
- 🥚 Hard-boiled eggs - Complete protein and healthy fats
- 🥑 Avocado slices - Healthy fats and fiber
- 🌰 Walnuts or almonds - Omega-3s and protein
This combination maintains steady energy levels and prevents mid-afternoon crashes.
Cultural Significance
Vegetable stew variations exist across every culture, reflecting local ingredients and culinary traditions.
In India:
- Sambar (South Indian vegetable stew with lentils and tamarind)
- Avial (Kerala mixed vegetable stew with coconut and yogurt)
- Subzi (North Indian dry vegetable stew with spices)
- Essential in Ayurvedic diets for digestive health and balance
Global Variations:
- French Ratatouille (Mediterranean vegetables with herbs)
- Irish vegetable stew (root vegetables with barley)
- Minestrone (Italian vegetable and pasta stew)
- African peanut stew (vegetables with groundnut base)
Sustainability Factor:
- Uses seasonal, local vegetables reducing food waste
- Plant-based option with lower carbon footprint
- Economical meal prep for families
Compare & Substitute
Vegetable Stew vs Similar Dishes (Per 100g)
| Nutrient | 🍲 Vegetable Stew | 🍝 Minestrone | 🍛 Dal | 🥗 Vegetable Soup |
|---|---|---|---|---|
| Calories | 56 kcal | 44 kcal | 116 kcal | 38 kcal |
| Carbs | 9.6g | 7.5g | 19.6g | 7.2g |
| Fiber | 1.8g | 1.5g | 5.3g | 1.2g |
| Protein | 2.7g | 2.1g | 7.6g | 1.8g |
| Fat | 1.0g | 0.7g | 1.4g | 0.5g |
| Potassium | 237mg | 182mg | 245mg | 168mg |
| Iron | 1.7mg | 0.9mg | 2.8mg | 0.6mg |
| Vitamin A | 319mcg | 285mcg | 12mcg | 380mcg |
| Best For | Weight loss, nutrient-rich | Low calorie, heart health | High protein, diabetics | Light meal, hydration |
Frequently Asked Questions
Is vegetable stew good for weight loss?
Yes, vegetable stew is excellent for weight loss with only 139 calories per cup and 4.5g fiber that promotes fullness. High water content (80%) and nutrient density make it ideal for calorie deficit diets without nutrient deficiency.
Best practices: Use as lunch or dinner main dish, avoid heavy bread sides, add lean protein (chicken, tofu), limit to 1-2 cups per meal, incorporate 3-4 times weekly.
Can diabetics eat vegetable stew?
Yes, diabetics can safely eat vegetable stew. Low glycemic index vegetables, high fiber (4.5g per cup), and minimal fat make it blood sugar-friendly.
Tips for diabetics:
- Skip or limit starchy vegetables (potatoes, sweet potatoes, corn); focus on leafy greens, tomatoes, peppers, zucchini
- Monitor portion to 1-1.5 cups per meal
- Pair with lean protein to slow glucose absorption
- Test blood sugar 2 hours after eating
Always consult your healthcare provider for personalized advice.
How much protein is in vegetable stew?
A cup of vegetable stew contains 6.7g of protein. For higher protein content (15-20g), add lentils, chickpeas, kidney beans, or lean meat during cooking.
Protein boost options: Add 1/2 cup cooked lentils (+9g protein), add 1/2 cup chickpeas (+7g protein), or add 100g chicken breast (+31g protein).
What are the main health benefits of vegetable stew?
Key Benefits:
- Digestive Health: 4.5g fiber supports gut health and regular bowel movements
- Weight Management: Low calorie, high volume promotes satiety
- Heart Health: Potassium, antioxidants, and fiber support cardiovascular function
- Immune Support: Vitamins A and C boost immunity
- Hydration: 80% water content supports fluid balance
- Anti-inflammatory: Mixed vegetables provide diverse phytonutrients
Is vegetable stew heart-healthy?
Yes, vegetable stew is highly heart-healthy with low saturated fat (0.4g), high fiber (4.5g), rich potassium content (588mg), and antioxidants from mixed vegetables. Regular consumption supports cholesterol management and blood pressure regulation.
Heart-health tips: Use minimal oil, add garlic and herbs, include tomatoes for lycopene, serve with whole grains, avoid excessive salt.
Can I meal prep vegetable stew?
Yes, vegetable stew is perfect for meal prep. Cool completely before storing in airtight containers. Refrigerate for 4-5 days or freeze in portions for up to 3 months.
Meal prep tips:
- Prepare double batches on Sunday
- Freeze in 1-2 cup portions for easy reheating
- Add fresh herbs (cilantro, parsley) after reheating
- Reheat gently on stovetop with extra broth if needed
- Pairs well with quinoa, brown rice, or whole wheat bread
Is vegetable stew suitable for vegans?
Yes, vegetable stew is naturally vegan-friendly. Use vegetable broth instead of chicken stock and skip dairy garnishes. Add nutritional yeast for B vitamins and savory flavor.
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