Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🫘
Cumin white bean stew Calories
Source of fiber and plant protein
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cumin white bean stew (240 g) has 317 calories. That works out to 132 calories per 100 g. It contains 49.9 g of carbs, 17.8 g of protein, 6 g of fat and 15.4 g of fiber. Its 0.7 mg of Copper covers 75% of the Daily Value. Its glycemic index is 31 (low), so it raises blood sugar slowly.
Cumin white bean stew Nutrition Facts
Selected: 1 cup (medium) · 240 g
317
KCAL / 240G
Carbs
49.9g
· 18% DV
Protein
17.8g
· 36% DV
Fat
6g
· 8% 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 61% · Protein 22% · Fat 17%
Cumin white bean stew nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 317 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 0.77 g | 4% |
| Trans fat | 0 g | |
| Sodium | 588 mg | 26% |
| Total carbohydrate | 49.9 g | 18% |
| Fiber | 15.4 g | 55% |
| Protein | 17.8 g | 36% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Cumin white bean stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 317 kcal |
| 1 tablespoon (small) | 20 g | 26 kcal |
| 100 g | 100 g | 132 kcal |
| 1 cup (small) | 180 g | 238 kcal |
| 1 serving (large) | 300 g | 396 kcal |
| 1 bottle (jumbo) | 400 g | 528 kcal |
| 1 can (large) | 500 g | 660 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Cumin white bean stew
What is cumin white bean stew?
Cumin white bean stew is a savory dish of tender white beans cooked in a seasoned sauce, commonly with onion, tomato, and cumin. Recipes vary: some are vegetarian, while others include meat, and the stew is often served with bread or rice.
How do you make cumin white bean stew from scratch?
To make cumin white bean stew, soften dried white beans, then simmer them with sautéed onion, tomato or tomato paste, water, and cumin until tender. Add cumin toward the end for a brighter aroma, and adjust the sauce with cooking liquid as needed.
Why is cumin added to cumin white bean stew?
Cumin gives cumin white bean stew a warm, earthy aroma that complements the mild flavor of white beans. It also makes the dish taste more fragrant; briefly blooming the spice in oil can deepen its flavor without adding extra ingredients.
Do you need to soak beans for cumin white bean stew?
Soaking dried beans before making cumin white bean stew is helpful because it promotes more even cooking and shortens the time on the stove. Drain and rinse the soaking water before cooking. Canned beans can be used without soaking.
What should you serve with cumin white bean stew?
Cumin white bean stew pairs well with crusty bread, rice, or a simple green salad. A spoonful of plain yogurt can add a cool contrast to the cumin and tomato, while pickled vegetables bring a sharper, tangy side.
Can you make cumin white bean stew with canned beans?
Yes, canned beans work well in cumin white bean stew and make it faster to prepare. Drain and rinse them, cook the onion and sauce first, then stir in the beans near the end so they heat through without breaking apart.
How do you keep cumin white bean stew from becoming mushy?
To keep cumin white bean stew from becoming mushy, simmer it gently and stir as little as possible once the beans are tender. Add cooked or canned beans near the end, and stop cooking when the beans hold their shape but the sauce has thickened.
How long does cumin white bean stew last in the fridge?
Cumin white bean stew generally keeps for three to four days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and bring it thoroughly hot before serving.
Can you freeze cumin white bean stew?
Yes, cumin white bean stew freezes well. Cool it before packing into meal-sized airtight containers, leaving a little room for expansion. Thaw it in the refrigerator and reheat in a saucepan; add a splash of water if the sauce has thickened.
Can cumin white bean stew be made without tomato?
Yes, cumin white bean stew can be made without tomato. Cook the beans with onion, garlic, cumin, and broth or water instead; the result is lighter in color and lets the bean and spice flavors come through more clearly.
Cumin white bean stew Vitamins & Minerals
Vitamins
Folate
187.2µg · 47% DV
B1
0.29mg · 24% DV
B6
0.24mg · 14% DV
Biotin
2.88µg · 10% DV
Minerals
Copper
0.67mg · 74% DV
Manganese
1.15mg · 50% DV
Phosphorus
300mg · 43% DV
Potassium ⭐
936mg · 28% DV
Sodium
588mg · 26% DV
Cumin white bean stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cumin white bean stew
To burn the 317 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 Cumin white bean stew?
Cumin white bean stew is a home-style Turkish dish of dried white beans simmered until tender, commonly with onion, tomato and cumin. The spice brings a warm, earthy aroma to the beans’ mild, creamy flavour, while the broth can be left loose or cooked down to a thicker consistency.
In Turkey, it is often served for lunch or dinner with rice, bread or pickles. It also fits easily into a meat-free meal: the beans provide plant protein and fibre, with 6.4 g of fibre per 100 g. For a lighter bowl, use a modest amount of oil and pair it with a fresh salad.
How Nutritious Is Cumin white 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 Cumin white 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 Cumin white bean stew Contain Allergens?
No known major allergens
Which Diets Is Cumin white 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
Cumin white bean stew Fat Profile
SATURATED
0.77g
MONOUNSATURATED
2.69g
POLYUNSATURATED
1.63g
Omega 6:3 ratio 15.1:1
Above the ideal 4:1 (15.1:1).
Compare Cumin white bean stew
Foods Similar to Cumin white bean stew
Have another question about Cumin white bean stew?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.