Component of a hearty vegetable soup or stew
This dish refers to a hearty, plant-based soup or stew, typically built on a foundation of aromatic vegetables like onions, carrots, and celery, simmered with beans, lentils, or other legumes. It's a staple in cuisines worldwide, from European minestrone to American vegetable beef soup, but the core vegetable component is universal.
🍽️ Nutrition at a glance
It is generally low in fat and high in complex carbohydrates and dietary fiber, providing a good source of plant-based protein if legumes are included. A typical serving is nutrient-dense, offering vitamins A, C, K, and various minerals, with a calorie range of approximately 150-250 kcal.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 9 g |
| Carbs | 32 g |
| Fat | 2 g |
| Fiber | 10 g |
| Sugar | 6 g |
| Sodium | 480 mg |
| Vitamin A | 120 mcg RAE |
| Vitamin C | 18 mg |
| Vitamin K | 45 mcg |
| Potassium | 620 mg |
| Iron | 3.2 mg |
| Magnesium | 45 mg |
| Folate | 120 mcg DFE |
| Manganese | 0.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it represents the ultimate 'peasant food'—transforming humble, seasonal vegetables into a nourishing, economical meal. Nutritionally, the combination of fiber from vegetables and protein from legumes creates a satisfying dish with a low glycemic index, promoting sustained energy.
