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Boiled bean stew Calories
High in fiber and plant protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Boiled bean stew (240 g) has 305 calories. That works out to 127 calories per 100 g. It contains 48.2 g of carbs, 16.3 g of protein, 5 g of fat and 15.4 g of fiber. Its 0.4 mg of Copper covers 48% of the Daily Value. Its glycemic index is 34 (low), so it raises blood sugar slowly.
Boiled bean stew Nutrition Facts
Selected: 1 cup (medium) · 240 g
305
KCAL / 240G
Carbs
48.2g
· 18% DV
Protein
16.3g
· 33% DV
Fat
5g
· 6% DV
Fiber
15.4g
· 55% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 22% · Fat 14%
Boiled bean stew nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 305 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 0.67 g | 3% |
| Trans fat | 0 g | |
| Sodium | 576 mg | 25% |
| Total carbohydrate | 48.2 g | 18% |
| Fiber | 15.4 g | 55% |
| Protein | 16.3 g | 33% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Boiled bean stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 305 kcal |
| 1 tablespoon (mini) | 18 g | 23 kcal |
| 1 piece (half) | 60 g | 76 kcal |
| 100 g | 100 g | 127 kcal |
| 1 serving (small) | 150 g | 191 kcal |
| 1 cup (small) | 180 g | 229 kcal |
| 1 serving (medium) | 250 g | 318 kcal |
| 1 cup (large) | 320 g | 406 kcal |
| 1 serving (large) | 400 g | 508 kcal |
Calculated from 127 calories per 100 g.
Frequently Asked Questions About Boiled bean stew
How do you make boiled bean stew?
Boiled bean stew is made by simmering cooked beans with aromatics and seasoning. Soften chopped onion in a little oil, stir in tomato paste or tomatoes if desired, then add the beans and enough broth or water to bring the flavors together.
Which beans are best for boiled bean stew?
Dried white beans, such as cannellini or navy beans, work well in boiled bean stew because they hold their shape while turning tender. Kidney or pinto beans also work, but they change the stew’s color and texture. Use one variety for more even cooking.
Do you have to soak beans before making boiled bean stew?
Soaking dried beans before making boiled bean stew is helpful, though not essential. It shortens cooking time and encourages more even cooking. Drain and rinse the soaking water before simmering; canned beans do not need soaking and can be added near the end.
Why are the beans in my boiled bean stew still hard?
Beans in boiled bean stew may stay hard if they are old, cooked in hard water, or exposed to acidic ingredients too early. Simmer them until nearly tender before adding tomatoes, vinegar, or lemon. Add water if needed and continue cooking until they soften.
How can I make boiled bean stew thicker?
To thicken boiled bean stew, mash a small scoop of beans against the side of the pot and stir them back in. You can also simmer the stew uncovered so excess liquid evaporates. These methods thicken it without needing flour or another thickener.
What should you serve with boiled bean stew?
Boiled bean stew pairs well with rice, crusty bread, or cornbread, which can soak up its broth. A green salad or roasted vegetables make a fresh contrast. Choose a lighter side if the stew already contains meat or a rich sauce.
Can you use canned beans in boiled bean stew?
Yes, canned beans work in boiled bean stew and make preparation faster. Drain and rinse them to remove some of the canning liquid and excess salt, then add them late in cooking so they warm through without breaking apart.
How long does boiled bean stew last in the refrigerator?
Boiled bean stew keeps in a covered container in the refrigerator for about 3–4 days. Refrigerate it promptly after cooking rather than leaving it out for an extended period. Reheat only the portion you plan to eat until it is steaming hot throughout.
Can boiled bean stew be frozen?
Yes, boiled bean stew freezes well. Cool it, divide it into airtight meal-size containers, and leave a little room for expansion. Thaw it in the refrigerator and reheat thoroughly; the beans may be softer after freezing but remain suitable for soups or bowls.
How do you keep boiled bean stew from tasting bland?
Build flavor in boiled bean stew by sautéing onion and garlic before adding the beans, then seasoning with salt, pepper, and herbs or spices. A splash of vinegar or lemon at the end can brighten the flavor, especially if the stew tastes flat.
Boiled bean stew Vitamins & Minerals
Vitamins
Folate
156µg · 39% DV
B6
0.29mg · 17% DV
B1
0.19mg · 16% DV
Biotin
4.8µg · 16% DV
Minerals
Copper
0.43mg · 48% DV
Manganese
1.01mg · 44% DV
Phosphorus
259mg · 37% DV
Iron
4.56mg · 25% DV
Potassium ⭐
852mg · 25% DV
Sodium
576mg · 25% DV
Boiled bean stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled bean stew
To burn the 305 calories in 1 cup (medium) (240 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.
What is Boiled bean stew?
Boiled bean stew is made by simmering beans until tender, often with onion and tomato in Turkish home cooking. Recipes vary, so the pot may be kept simple or enriched with other ingredients; the beans and their cooking liquid are the heart of the dish.
The beans become soft and creamy, while the broth is usually thick enough to spoon over rice or mop up with bread. In Turkey, it is commonly served as a filling main meal, with pickles or a fresh salad on the side. It provides fibre and plant protein. For a lighter plate, use a modest amount of oil and pair a smaller serving with plenty of vegetables.
How Nutritious Is Boiled bean stew?
Nutrient density
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.
Satiety score
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.
Is Boiled bean stew Processed?
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.
Does Boiled bean stew Contain Allergens?
No known major allergens
Which Diets Is Boiled bean stew Good For?
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
Boiled bean stew Fat Profile
SATURATED
0.67g
MONOUNSATURATED
1.1g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 6.6:1
Above the ideal 4:1 (6.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.