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Beef Green Bean Stew Calories
Source of protein and fiber
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Beef Green Bean Stew (250 g) has 263 calories. That works out to 105 calories per 100 g. It contains 16 g of carbs, 20.5 g of protein, 13.5 g of fat and 6 g of fiber. Its 1.9 µg of B12 covers 78% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Beef Green Bean Stew Nutrition Facts
Selected: 1 serving (medium) · 250 g
263
KCAL / 250G
Carbs
16g
· 6% DV
Protein
20.5g
· 41% DV
Fat
13.5g
· 17% DV
Fiber
6g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 31% · Fat 45%
Beef Green Bean Stew nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 263 kcal | |
| Total fat | 13.5 g | 17% |
| Saturated fat | 4.13 g | 21% |
| Trans fat | 0.1 g | |
| Sodium | 538 mg | 23% |
| Total carbohydrate | 16 g | 6% |
| Fiber | 6 g | 21% |
| Protein | 20.5 g | 41% |
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 Serving of Beef Green Bean Stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 263 kcal |
| 100 g | 100 g | 105 kcal |
| 1 cup (small) | 180 g | 189 kcal |
| 1 cup (large) | 300 g | 315 kcal |
| 1 serving (large) | 350 g | 368 kcal |
| 1 bottle (large) | 400 g | 420 kcal |
| 1 serving (extra large) | 500 g | 525 kcal |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Beef Green Bean Stew
What is Etli börülce?
Etli börülce is a Turkish beef-and-cowpea stew, usually made with fresh cowpea pods, onion and tomato. Despite some English labels calling it a green bean stew, cowpea is the ingredient named in the Turkish dish.
How do you make Etli börülce?
Etli börülce is made by browning beef with onion, then simmering it with cowpeas and tomato until tender. Add the fresh cowpeas after the beef has had time to soften so they do not overcook.
Is Etli börülce made with fresh or dried cowpeas?
Etli börülce is most often made with fresh cowpea pods. Dried cowpeas can also be used, but soak and cook them first so they become tender along with the beef.
Can you use green beans instead of cowpeas in Etli börülce?
Yes, green beans can stand in for cowpea pods in Etli börülce, but the result is a variation rather than the traditional dish. Cut them into manageable pieces and add them while the beef simmers.
What cut of beef is best for Etli börülce?
Beef suited to slow cooking works best in Etli börülce because it becomes tender as the stew simmers. Cut it into even pieces, and cook it until tender before adding fresh cowpeas.
What does börülce mean in Etli börülce?
Börülce means cowpea in Etli börülce, not an ordinary green bean. Turkish cooks commonly use the fresh pods for this stew, while dried cowpeas are another possible version.
What should you serve with Etli börülce?
Etli börülce goes well with rice, bulgur or crusty bread, which soak up its tomato-rich cooking liquid. A simple salad or plain yogurt makes a fresh accompaniment.
Can you freeze Etli börülce?
Yes, Etli börülce freezes well. Cool it, divide it into sealed portions and freeze; thaw it in the refrigerator and reheat it thoroughly before serving.
How long does Etli börülce keep in the fridge?
Etli börülce keeps for a few days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and do not leave the stew at room temperature for long.
Is Etli börülce spicy?
Etli börülce is not necessarily spicy; its usual flavor comes from beef, cowpeas, onion and tomato. Add chili or hot pepper if you want heat, or leave it out for a mild stew.
Beef Green Bean Stew Vitamins & Minerals
Vitamins
B12
1.88µg · 78% DV
Vitamin K
57.5µg · 48% DV
B3
6.5mg · 41% DV
B6
0.5mg · 29% DV
Minerals
Selenium
24µg · 44% DV
Phosphorus
263mg · 38% DV
Copper
0.3mg · 33% DV
Zinc
3.63mg · 33% DV
Sodium
538mg · 23% DV
Potassium ⭐
713mg · 21% DV
Beef Green Bean Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beef Green Bean Stew
To burn the 263 calories in 1 serving (medium) (250 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 Beef Green Bean Stew?
Etli börülce is a Turkish cowpea stew cooked with meat, usually with onion and tomato. It is not simply a green-bean stew: börülce refers to cowpeas, which may be used fresh or dried depending on the season and household. The ingredients simmer together until the beans are tender and the broth is savoury.
It is typically served hot as a main dish, often with rice, bread or a fresh salad. Cowpeas and meat give it a satisfying, protein-rich character, while the beans also contribute fibre. For a lighter meal, keep the added oil modest and pair a serving with salad.
How Nutritious Is Beef Green 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
Medium
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 Beef Green 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 Beef Green Bean Stew Contain Allergens?
No known major allergens
Which Diets Is Beef Green Bean Stew Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Beef Green Bean Stew Fat Profile
SATURATED
4.13g
MONOUNSATURATED
6.13g
POLYUNSATURATED
1.45g
Omega 6:3 ratio 9.2:1
Above the ideal 4:1 (9.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.