Vegetable stew benefits and harms. How many calories are in a vegetable stew with different ingredients? Useful properties of vegetable stew
A delicious stewed vegetable stew is a frequent guest on the table of a modern person. Vegetarians and vegans prepare a stew made from vegetables, it can serve as a side dish for some kind of meat supplement. The main advantages of this dish are that you can cook it with almost anything, but it will turn out delicious, inexpensive and not harmful.
Calorie vegetable stew
Calorie content vegetable stew will be calculated depending on the components ready meal per 100 gr. Not only calories are taken into account raw vegetables, but also how much higher it becomes when cooking some kind of food. Even with a simple cooking of the product without salt, it will still slightly increase its calorie content.
When preparing a classic vegetable ragout from zucchini with eggplants, onions and tomatoes, approximate the nutritional value and the amount of kcal will be as follows per 100 g:
- 24-25 kcal.
- 0.7 grams of protein.
- 0.3 grams of fat.
- 4.8 grams of carbohydrates.
Energy value and calories may vary depending on how the stew was prepared. If vegetables were previously fried in vegetable oil (or it was added to the dish itself), the calorie content will be significantly higher than in a simple lean and absolutely light dish.
Calorie content is presented per 100 grams of the finished product, but in one average serving per adult, it is usually 170-200 grams. The nutritional value per serving is doubled, but how many calories will be contained still remains acceptable for a dietary and simply healthy diet.
Stew with potatoes
The number of calories in a dish cooked with potatoes will be twice as much as in a dish cooked without them. So there are about 57 kcal per 100 grams. This vegetable stew can be satiated faster and can be used as independent dish for lunch or dinner.
In order to cook, you need to take:
- white cabbage;
- potato;
- onions and carrots;
- tomato paste;
- seasonings and spices (herbs, black pepper, lavrushka);
- a high-sided frying pan for stewing.
Onions, along with grated carrots on a coarse grater, are fried on sunflower oil to a soft golden color. Cut potatoes with cabbage, add to carrots and onions. After 5-10 minutes, it is added tomato paste(two tablespoons are enough), and with it water. The fire is reduced to low, the mass is covered with a lid and extinguished for 40-45 minutes until cooked. During the stewing process, spices and salt are added. After the mixture is ready, it should stand still for a while under the lid. After 5-10 minutes, it will already be possible to serve.
How many ingredients to add by weight or quantity is a matter of personal preference. Some people will like a mixture with a lot of potatoes, while others will not. Cooking time is also optional, you can just check the degree of doneness periodically. The potatoes will be stewed for the longest time, therefore it is recommended to check on them.
Squash stew
Stew is one of the most simple options both lunch and dinner, which does not require special culinary skills, and also does not have a single recipe and set of ingredients. In essence, pieces of vegetables, mushrooms, meat or fish are simply fried here, and then stewed with sauce, and all the ingredients depend only on the taste of the one who cooks. Even the consistency is chosen at will: beef stroganoff, and a thicker roast, and even goulash are all stews. You can do it both in a frying pan on the stove, and in a multicooker or even an oven. Due to the variety of combinations, the taste of each recipe, like the aroma, is unlike any other. Vegetable stew is one of better ways include vegetables in your menu if you eat them raw or you don't have the strength to eat them individually. And also if it is necessary to disguise certain foods that someone does not want to eat. Stew with meat is a classic lunch. Stew with fish is a little less common, but highly regarded by seafood lovers.
High nutritional value and the possibility of constant variety make this dish popular all over the world, transforming it according to tradition in every country. national cuisine... For those who are worried about their figure, it will be useful to find out how many calories are in vegetable, meat, fish and mushroom stews, how to cook it correctly, which combinations are the most advantageous and how to make the calorie content of the stew safe for the figure.
How many calories are in a stew
Due to the great variety of recipes, it is not possible to give a universal figure for the calorie content of a stew - vegetable, meat, or any other. She floats in the range from 180 to 420 kcal, and how to calculate here? For at least some specifics, it is worth considering in detail the most familiar recipes, finding out the patterns of the main categories, and then, composing to your liking, calculate the individual energy value of the dish.
Among meat stews Beef stroganoff is especially prized, consisting of beef, onions, butter, flour, low-fat sour cream and sauce. The calorie content of the stew in this case is 355 kcal, of which almost 70% is allocated to fats, 24% to proteins, and only 6% to carbohydrates. Moreover, as it becomes clear from the composition, the main "weight" falls on meat, followed by butter and sour cream. In general, most of the calories in stews can be called healthy, given the beneficial effects on the body from beef, due to the high content of iron, which prevents anemia, potassium, phosphorus and sulfur. But given the level of cholesterol in it, as well as the oils and sour cream available among the ingredients, it is recommended to be careful with this dish for people suffering from vascular problems, especially hypertensive patients. Usually beef stroganoff is served with potatoes, but such a combination is hard for the body to accept, and those who want to lose weight in general are better off putting an end to it. To protect yourself from the high calorie content of stew, it is better to combine it with broccoli or cauliflower, which speeds up metabolism and breaks down animal fats.
The calorie content of fish and vegetable stew will clearly be less than beef stroganoff. Seafood in general is significantly lighter than red meat, and given the presence plant products, the dish is easier to digest and convert into energy rather than excess fat. A significant part of the energy value is accounted for by pink salmon or salmon, which make up the core of fish and vegetable stew: their calorie content is about 170 kcal per hundred grams. The rest is distributed according to the selected vegetables: for example, you can take zucchini, red pepper and tomato, add a spoon to this vegetable oil, salt and onion... In this case, the calorie content of the stew will show 142 kcal per hundred grams, and the energy value will be dominated by proteins and a small proportion of carbohydrates.
As for how many calories are in a vegetable stew, without any additives, the question only depends on the preferred plant foods. For the already familiar components "onion, oil, salt" you can take potatoes, pumpkin, carrots, cabbage, parsley root, garlic, bay leaf and red sauce. As a result, a mixture weighing 102 kcal per hundred grams will turn out, and in terms of their reduction, such a figure is not the limit. And given the presence of pumpkin and cabbage, as well as garlic, there is no need to fear for metabolism and digestion. These products should always be present in the diet of a person who wants to gain or maintain harmony. And almost a record number of calories for stews - 50 kcal. It refers to the option without adding potatoes, consisting of zucchini, carrots, tomatoes and onions, with a spoonful of vegetable oil, salt and pepper.
Stew in the diet of those who follow the figure
After figuring out how many calories there are in a stew - vegetable, meat or fish - it seems like you can complete the topic, but that's not all. The average figures are voiced, the idea of drawing up the menu is roughly clear, but how exactly is the best way to select the ingredients for the dish in order to follow the ideal phrase for every woman: "eat and lose weight"?
Since the vegetable version has the lowest calorie content of stew, it should be given preference during weight loss. Zucchini, eggplant, pumpkin, tomatoes, peppers, carrots, cabbage are ideal here. It is better not to get carried away with potatoes, since it is quite heavy both in terms of the number of calories and in relation to its absorption by the body. For a better fight against fat, add garlic or red hot peppers, and to normalize digestion - black peas. The highlight can be sesame seeds... If you really want meat, it is better to choose white poultry meat, it most favors the process of losing weight. Potatoes, again, are not recommended to be added to it, but vegetables like pumpkin, eggplant or cabbage are a must. Then you can not be afraid for the calorie content of the stew: the vegetable supplement will do its job.
A great option, for example, can be a roast in pots, also belonging to the class of these dishes. Slice the skinless chicken breast, one medium carrot, the onion rings, and the courgette. Add a teaspoon of sour cream to avoid excess dryness, salt, pepper, pass the garlic through a garlic press. Those who want to light dish, can replace sour cream with a small amount cold water... Due to its easy digestion and high nutritional value, this stew variation can turn out to be both a hearty dinner and lunch.
And you can even come up with an equally protein-rich recipe that doesn't include a single gram of meat. It's all about red beans. Potatoes, a couple of tomatoes, carrots and onions are connected to it. There is no need even to add butter or sour cream: without them, the calorie content of vegetable stew with beans is lower, and nothing is lost in taste, as well as dryness is not observed. In addition, it is suitable not only for a diet, but also for a lean table.
The most interesting thing is that 50 kcal is not the limit for the calorie content of a stew. Vegetable with mushrooms can reach 29 kcal. It contains asparagus, some vegetable oil, water, vegetable marrow, tomato and porcini mushrooms. You can cook in a slow cooker or oven, or in a skillet under the lid. In such a variation there are no heavy foods, but its satiety is no less than the previous version, and no harm is done to the figure at all. Seasonings can be added to taste if desired.
4.8 out of 5 (5 Votes)
It is impossible to unequivocally indicate the calorie content of a stew - there are too many recipes for this dish with different ingredients... As a rule, vegetables in a stew are mixed with some high-protein product: meat, fish or legumes. But there are also dietary options for weight loss recipes.
Nutritional value from cooking method
The usual way cooking ragout - sequential frying of different ingredients. First - onions, then carrots are added to it, etc. At the same time, the first ingredient is fried, the subsequent ones are stewed. There is no need to add water: it is released in sufficient quantities from the vegetables themselves.
Stew without meat
A "pure" vegetable stew, with no added meat, fish or beans, has the most low calorie content... However, it can vary quite a bit depending on the recipe.
In this case, the main contribution to the number of calories is made by potatoes - this starchy product is not inferior in nutritional value to porridge and is several times superior to other vegetables. Oil, of course, can have an even greater effect, but its content is usually low and fairly easy to dose.
- The calorie content of zucchini stew is 40 kcal per 100 grams (it contains only zucchini, carrots, onions, cabbage and oil).
- The calorie content of zucchini and potato stew is 60 kcal per 100 grams.
- The calorie content of stew with beans is 85 kcal per 100 grams.
If in clean zucchini version carbohydrates make up about two-thirds of the nutrients, then with the addition of potatoes - already about three-quarters. This is too much for most diets.
However, it should be remembered that in young potatoes calories are 2-3 times less than in mature ones (young potatoes in this respect are similar to most other vegetables).
But in any case, it should be remembered that this dish is a "porridge from an ax." Initially, it was made according to the method “put everything in the house in the cauldron” (and if some ingredient is not found, it doesn’t matter: against the general background it will be practically invisible).
He, in general, simply does not have standard recipe... Rather, there are so many of them that it is more reliable to calculate the calorie content in each case separately.
Vegetable stew with meat
As for the "meat" option, then a lot depends on the calorie content of the meat used. Fatty pork produces a completely different result than lean beef. Usually, if the meat is especially fatty, the amount of vegetables is also increased in order to "dilute" the insufficient dietary product.
Advice from nutritionist Irina Shilina
Pay attention to the latest weight loss techniques. Suitable for those for whom sports activities are contraindicated.
In the case of fatty meat, the calorie content may be at the level of 100-110 kcal per 100 grams, and with lean meat- 70-80 kcal.
A dish with chicken usually turns out to be even less high-calorie, but a lot depends on which parts of the chicken carcass are used in the recipe. If you take the whole chicken carcass, the nutritional value will be at the level of 75-85 kcal, approximately the same as in the case of lean meat.
However, if you remove the skin (this is one of the most fatty parts of the carcass), then the number of calories will immediately decrease.
Most dietary option- use only chicken breasts: then the calorie content of the product is at the level of 50-60 kcal. Roughly the same will happen in the case of fish stew.
How to lower the calorie content of a stew?
The ingredient in the stew whose calories have the greatest impact on the nutritional value of an entire dish is butter. In this regard, it was noticed that usually with an increase in the number of ingredients, the average calorie content of the product decreases.
This rule applies only other things being equal: if you compare a purely vegetable stew with a purely vegetable stew, meat - with meat, etc. The fact is that, as already mentioned, the first product is fried, and the rest are practically stewed in their own juice.
Naturally, a product fried in oil is more nutritious than a stewed one. The more part of the mass of the dish is stewed, rather than fried, the lower the calorie content.
Ingredients Vegetable Stew
| potato | 500.0 (gram) |
| carrot | 3.0 (piece) |
| turnip | 2.0 (piece) |
| onion | 2.0 (piece) |
| tomato | 2.0 (piece) |
| sunflower oil | 3.0 (table spoon) |
| wheat flour, first grade | 1.0 (table spoon) |
| sweet red pepper | 3.0 (piece) |
| water | 2.0 (grain glass) |
| White cabbage | 100.0 (gram) |
| eggplant | 1.0 (piece) |
| table salt | 1.0 (table spoon) |
| ground black pepper | 0.3 (teaspoon) |
| parsley | 20.0 (gram) |
Cooking method
Cut the peeled, washed vegetables into large cubes or cubes. Put onions, carrots, turnips (or radishes) in a cauldron with hot oil, fry lightly (8-10 minutes), add cabbage, eggplant and fry for another 5 minutes, then put potatoes. Separately fry flour in a pan, dilute with water (or meat broth), add finely chopped tomatoes (or 2 tablespoons of mashed tomato) and boil. Pour vegetables with the prepared sauce, add salt, pepper (other spices, if necessary) to taste, cover the cauldron with a lid and simmer for 15-20 minutes. Shortly before cooking, put the red sweet pepper and garlic, cut into small strips. When serving vegetables, sprinkle with parsley and / or dill.
You can compose your recipe taking into account the loss of vitamins and minerals using the recipe calculator in the application.
CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS
Nutritional value and chemical composition "Vegetable stew".
The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible part.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 57.3 kcal | 1684 kcal | 3.4% | 5.9% | 2939 g |
| Squirrels | 1.2 g | 76 g | 1.6% | 2.8% | 6333 g |
| Fats | 3 g | 56 g | 5.4% | 9.4% | 1867 g |
| Carbohydrates | 6.9 g | 219 g | 3.2% | 5.6% | 3174 g |
| Organic acids | 63.8 g | ~ | |||
| Alimentary fiber | 3 g | 20 g | 15% | 26.2% | 667 g |
| Water | 84.9 g | 2273 g | 3.7% | 6.5% | 2677 g |
| Ash | 0.8 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 1100 mcg | 900 mcg | 122.2% | 213.3% | 82 g |
| Retinol | 1.1 mg | ~ | |||
| Vitamin B1, thiamine | 0.06 mg | 1.5 mg | 4% | 7% | 2500 g |
| Vitamin B2, riboflavin | 0.04 mg | 1.8 mg | 2.2% | 3.8% | 4500 g |
| Vitamin B4, choline | 0.8 mg | 500 mg | 0.2% | 0.3% | 62500 g |
| Vitamin B5, pantothenic | 0.1 mg | 5 mg | 2% | 3.5% | 5000 g |
| Vitamin B6, pyridoxine | 0.1 mg | 2 mg | 5% | 8.7% | 2000 g |
| Vitamin B9, folate | 8.1 μg | 400 mcg | 2% | 3.5% | 4938 g |
| Vitamin C, ascorbic | 26.8 mg | 90 mg | 29.8% | 52% | 336 g |
| Vitamin E, alpha tocopherol, TE | 1.4 mg | 15 mg | 9.3% | 16.2% | 1071 g |
| Vitamin H, biotin | 0.2 μg | 50 mcg | 0.4% | 0.7% | 25000 g |
| Vitamin PP, NE | 0.7992 mg | 20 mg | 4% | 7% | 2503 g |
| Niacin | 0.6 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 239.9 mg | 2500 mg | 9.6% | 16.8% | 1042 g |
| Calcium, Ca | 24.4 mg | 1000 mg | 2.4% | 4.2% | 4098 g |
| Silicon, Si | 0.03 mg | 30 mg | 0.1% | 0.2% | 100000 g |
| Magnesium, Mg | 15.8 mg | 400 mg | 4% | 7% | 2532 g |
| Sodium, Na | 17.2 mg | 1300 mg | 1.3% | 2.3% | 7558 g |
| Sulfur, S | 18.9 mg | 1000 mg | 1.9% | 3.3% | 5291 g |
| Phosphorus, Ph | 32.8 mg | 800 mg | 4.1% | 7.2% | 2439 g |
| Chlorine, Cl | 1011.9 mg | 2300 mg | 44% | 76.8% | 227 g |
| Trace elements | |||||
| Aluminum, Al | 318.3 μg | ~ | |||
| Boron, B | 83.5 μg | ~ | |||
| Vanadium, V | 40.1 μg | ~ | |||
| Iron, Fe | 0.6 mg | 18 mg | 3.3% | 5.8% | 3000 g |
| Iodine, I | 2.3 μg | 150 mcg | 1.5% | 2.6% | 6522 g |
| Cobalt, Co | 2.8 μg | 10 mcg | 28% | 48.9% | 357 g |
| Lithium, Li | 15.8 μg | ~ | |||
| Manganese, Mn | 0.1279 mg | 2 mg | 6.4% | 11.2% | 1564 g |
| Copper, Cu | 76 mcg | 1000 mcg | 7.6% | 13.3% | 1316 g |
| Molybdenum, Mo | 7.3 μg | 70 mcg | 10.4% | 18.2% | 959 g |
| Nickel, Ni | 3.8 mcg | ~ | |||
| Tin, Sn | 0.08 μg | ~ | |||
| Rubidium, Rb | 146.6 μg | ~ | |||
| Titanium, Ti | 0.2 μg | ~ | |||
| Fluorine, F | 17.2 μg | 4000 mcg | 0.4% | 0.7% | 23256 g |
| Chrome, Cr | 3.5 μg | 50 mcg | 7% | 12.2% | 1429 g |
| Zinc, Zn | 0.2692 mg | 12 mg | 2.2% | 3.8% | 4458 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 3.7 g | ~ | |||
| Mono- and disaccharides (sugars) | 3.1 g | max 100 g |
Energy value Vegetable stew is 57.3 kcal.
Main source: Internet. ...
** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms based on your gender, age and other factors, then use the application "My Healthy Diet".
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