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Rich in fiber and plant protein, low fat
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
1 cup (medium) of Bean stew (200 g) has 220 calories. That works out to 110 calories per 100 g. It contains 36 g of carbs, 13 g of protein, 2.4 g of fat and 13 g of fiber. Its 0.3 mg of Copper covers 33% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Bean stew is a home-style dish of beans simmered until tender in a thick, often tomato-based sauce. Recipes vary from kitchen to kitchen; the version pictured has plump pale beans and visible pieces of tomato. Bean stews are cooked in many regions, so the seasonings and accompaniments depend on their tradition.
The beans turn soft and substantial while keeping their shape, and the sauce brings a gentle tang. Serve it as a main with bread or rice, or alongside a crisp salad for a lighter plate. It offers both fibre and plant protein while remaining low in fat, making it a satisfying choice for a meat-free meal.
Selected: 100 g
110
KCAL / 100G
Carbs
18g
· 7% DV
Protein
6.5g
· 13% DV
Fat
1.2g
· 2% DV
Fiber
6.5g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 24% · Fat 10%
Vitamins
B1
0.12mg · 10% DV
Folate
35µg · 9% DV
Biotin
1.5µg · 5% DV
B2
0.05mg · 4% DV
Minerals
Phosphorus
90mg · 13% DV
Iron
2mg · 11% DV
Sodium
220mg · 10% DV
Zinc
1mg · 9% DV
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 110 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.2g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
Bean stew is made by simmering cooked or soaked beans in a seasoned sauce until tender and flavorful. For a tomato-based version, soften onion, add garlic and tomatoes, then stir in the beans and cooking liquid. Simmer gently so the beans stay whole.
White beans, such as cannellini, navy, or great northern beans, work especially well in Bean stew because they hold their shape while absorbing the sauce. Recipes also use butter beans or kidney beans; choose a variety that stays pleasantly tender after simmering.
Dried beans benefit from soaking before making Bean stew: they cook more evenly and usually take less time to become tender. Canned beans do not need soaking; drain and rinse them, then add them later in cooking so they do not break apart.
Beans in Bean stew can stay hard if they are old, insufficiently cooked, or simmered with acidic ingredients too early. Cook dried beans until nearly tender before adding tomatoes, wine, or vinegar. Hard water can also slow softening, so use fresh water if the problem persists.
Mash a few beans against the side of the pot and stir them back into Bean stew. Their starch thickens the liquid without flour or cornstarch. You can also simmer the stew uncovered to reduce excess liquid, stirring occasionally to prevent sticking.
Yes, canned beans are a convenient shortcut for Bean stew because they are already cooked. Drain and rinse them to remove some of the canning liquid, then add them once the sauce is nearly ready. Simmer gently; prolonged cooking can make canned beans mushy.
Yes, Bean stew freezes well. Cool it promptly, divide it into airtight freezer-safe portions, and leave a little room for expansion. Thaw it in the refrigerator or reheat it from frozen over low heat, adding a splash of water if the sauce has thickened.
Bean stew generally keeps for three to four days in the refrigerator when promptly chilled in a covered container. Reheat only the portion you plan to eat, until it is steaming hot throughout. Discard it if it develops mold, an off smell, or an unusual texture.
Crusty bread, rice, or polenta are classic partners for Bean stew because they soak up its sauce. A crisp green salad or roasted vegetables add freshness alongside a rich tomato-based version. For a lighter plate, pair a moderate serving with vegetables rather than extra starch.
Yes, Bean stew can make a satisfying main meal because beans provide both plant protein and fiber. Serve it with vegetables and, if desired, bread or grains. Adding extra vegetables or greens is an easy way to make the meal more varied.
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Nutrition data compiled from USDA FoodData Central and scientific sources.