How many calories are in vegetable stew? Vegetable stew: calories and benefits

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

He althy eating isn't boring at all. Loose cereals, stewed vegetables, meat cooked in a double boiler - and as a result you get a bright and varied table. Today we want to talk about how many calories are in vegetable stew. Why did you decide to consider this particular dish? Because it is very tasty, inexpensive and quickly prepared. If you do not have certain vegetables, it does not matter. Feel free to change them for others and the result will be a new dish that is in no way inferior to the original in taste.

Preparation for calculations

If you are on a diet, then the calorie content of the dish is a very important indicator. In this case, the most advantageous option is stewed vegetables. You can afford a large portion of delicious food at any time of the day without fear for your waistline. How many calories are in vegetable stew, today we will consider in great detail so that you can choose the most suitable option for yourself.

Classic Stew

We'll have to give several recipes, since the final result depends quite strongly on the change of components. Soit is definitely impossible to answer the question of how many calories are in vegetable stew. This is calculated based on the components of the finished dish per 100 g. Not only the calorie content of raw vegetables is taken into account, but also the method of preparation. Even boiled with s alt, they become a little "heavier".

The classic recipe uses zucchini and eggplant, onions and tomatoes. With such a mixture, it is easy to calculate how many calories are in vegetable stew. There are 25 kcal per 100 g, that is, even if you allow yourself a large portion at night, it will still not affect your figure.

Choose for yourself

Indeed, the nutritional value of a dish depends primarily on the request. How many calories in vegetable stew without meat, you can easily calculate by adding all the components together. We will give the average figures, based on which, it is already possible to draw conclusions. There are 24 kcal in 100 g of eggplant, white cabbage gives 28 kcal, broccoli - 33, green peas - 73. Zucchini is an ideal filler, as it includes only 27 kcal. Sweet peppers have 25 calories, carrots have 22, and onions and tomatoes have 17 each. Gather a whole pot of vegetables and you'll have about 2.5 kg of delicious stew. The calorie content of the dish will be only 800 kcal. For every 100 g, there are 36 kcal.

Do you like steamed vegetables? Many people prefer to sauté onions, carrots, and other ingredients to enhance the flavor of the dish. However, then you have to add sunflower oil, the calorie content of which is 900 kcal per 100 g. As a result, the dish becomes “heavier”,accordingly, the portion will have to be cut somewhat.

Include broccoli in the recipe

All nutritionists advise to consume this unique vegetable as often as possible. It contains many macro- and microelements, improves digestion, and during the diet is an indispensable assistant. The thing is that broccoli, like chicken breast, has a negative calorie content. What does it mean? And the fact that from 100 g of the product the body receives 20 kcal, and spends about 40 kcal on digestion. This is the famous expression “eat and lose weight”. But let's talk about stew with meat a little lower, while we analyze the side dishes.

We offer a very tasty, nutritious and filling recipe that is perfect as a side dish for lunch and replace dinner. Take green beans and broccoli, onions and cauliflower and vegetable oil. Vegetables are recommended to be lightly browned, and then stewed in a deep saucepan. Let's calculate how many calories are in vegetable stew with broccoli. Depending on the degree of roasting, or rather on the amount of oil, the calorie content per 100 g varies from 40 to 118 kcal.

Zucchini stew

If you are interested in the easiest side dish option, then you can assume that you have already found it. How many calories in vegetable stew without meat and oil can already be calculated quite accurately. Zucchini is taken as the basis here, they are peeled and then stewed together with tomatoes, eggplant, onions, carrots and spices. It is betteronly a thick-walled frying pan set on a slow fire is suitable for these purposes. Cooking time - about 40 minutes. The calorie content of the finished dish is 25 kcal per 100 g. It is perfect for dietary and medical nutrition.

Potato stew

On the one hand, such a dish has a richer taste, and on the other hand, it has almost twice as many calories. There are about 60 kcal per 100 g, and this is in the absence of oil. But it saturates faster, that is, it can be used as an independent dish for lunch or dinner.

For cooking, you will need to take white cabbage and potatoes, onions and carrots, tomato paste and seasonings. Put the onion in the pan first and add a drop of oil to give it a golden color. Now add all the other ingredients, fill with water and simmer until tender. If you are interested in how many calories are in vegetable stew with blue ones, then we will easily answer you. It all depends on the availability of potatoes. With it, the calorie content rises to 60 per 100 g, removed - respectively, dropped to 30 kcal.

Chicken stew

Not every man agrees to sit down to dinner without meat. To find a compromise between a dietary and a solid dish, you can add chicken breast to the classic recipe. It is tasty, satisfying and very he althy. How many calories are in vegetable stew with chicken? If you use breast, then the dish is very light - about 50kcal per 100 g. Legs and wings will add a little more. Then again it all depends on you. Simmering is a more dietary option, while sautéing adds more calories.

Cooking in a slow cooker

And how do you look at the fact that the dish was prepared by itself, without your participation? This is very easy to do, it is enough to get such a kitchen assistant as a slow cooker. You can put all the ingredients in the morning, turn on the delay timer - and she will prepare dinner for you when you arrive.

To prepare the stew, you will need to cut the onion and chicken fillet, fry everything lightly in a pan. Now we put the meat in a slow cooker, add carrots and zucchini, cabbage and potatoes, seasonings and a little tomato paste. The dish will be prepared in the “stewing” mode. It will take about 30 minutes and you can enjoy a delicious lunch. How many calories in vegetable stew with chicken in a slow cooker? By adding potatoes, you get a hearty dish that contains about 100 kcal per 100 g. By removing the starchy ingredient, you can lighten your lunch or dinner by about half.

Instead of a conclusion

Vegetable stew is a very he althy, simple and tasty dish. It will surely fall in love with all members of your family. Depending on the goals, you can independently adjust the calorie content of the finished dish. However, in any case, it will be low. This means that vegetable stew should be on your table as often as possible.