Stews and Soups

Stews and soups are hearty, liquid-based dishes where ingredients are simmered together in a flavorful broth. They typically feature a combination of vegetables, meats, beans, or grains, and are a universal comfort food found in cuisines worldwide, from French bouillabaisse to Japanese ramen.

🍽️ Nutrition at a glance

These dishes are generally balanced, providing a good mix of protein (from meat or legumes), carbohydrates (from vegetables or grains), and fiber. A typical serving can range from 150 to 400 calories, depending on the richness of the broth and the density of ingredients.

Nutrition breakdown

Calories	250 kcal
Protein	15 g
Carbs	25 g
Fat	10 g
Fiber	5 g
Sugar	6 g
Sodium	600 mg
Vitamin A	120 mcg
Vitamin C	15 mg
Calcium	50 mg
Iron	2.5 mg
Potassium	450 mg
Magnesium	30 mg
Phosphorus	150 mg
Zinc	2 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, stews and soups are often considered healing foods, served to nourish the sick or comfort the cold. Nutritionally, the slow simmering process helps break down tough fibers and meld flavors, potentially increasing the bioavailability of certain nutrients.