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Fresh İspir Bean Stew Calories
A traditional stew made with fresh İspir beans, onion, tomato, and olive oil; rich in fiber and plant protein.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fresh İspir Bean Stew (250 g) has 263 calories. That works out to 105 calories per 100 g. It contains 32 g of carbs, 10.5 g of protein, 10.3 g of fat and 10.8 g of fiber. Its 45 µg of Vitamin K covers 38% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Fresh İspir Bean Stew Nutrition Facts
Selected: 1 serving (medium) · 250 g
263
KCAL / 250G
Carbs
32g
· 12% DV
Protein
10.5g
· 21% DV
Fat
10.3g
· 13% DV
Fiber
10.8g
· 39% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 16% · Fat 35%
Fresh İspir Bean Stew nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 263 kcal | |
| Total fat | 10.3 g | 13% |
| Saturated fat | 1.45 g | 7% |
| Trans fat | 0 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 32 g | 12% |
| Fiber | 10.8 g | 39% |
| Protein | 10.5 g | 21% |
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 Fresh İspir Bean Stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 263 kcal |
| 1 tablespoon (small) | 20 g | 21 kcal |
| 3 tablespoon (medium) | 60 g | 63 kcal |
| 100 g | 100 g | 105 kcal |
| ½ cup (small) | 120 g | 126 kcal |
| 1 serving (small) | 180 g | 189 kcal |
| 1 cup (medium) | 240 g | 252 kcal |
| 1 serving (large) | 350 g | 368 kcal |
| 1 bottle (large) | 500 g | 525 kcal |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Fresh İspir Bean Stew
How do you make Fresh İspir Bean Stew?
Fresh İspir Bean Stew is made by simmering fresh İspir beans with onion, tomato and olive oil. Soften the onion in olive oil, add the tomato and beans, then add enough water to cook them until tender. Fresh beans do not need the soaking used for dried beans.
What are İspir beans, and what makes Fresh İspir Bean Stew distinctive?
İspir beans are a well-known bean variety associated with İspir in Turkey’s Erzurum region. In Fresh İspir Bean Stew, using the beans fresh rather than dried gives the dish a tender texture and means you can skip the overnight soaking step.
Can you make Fresh İspir Bean Stew with dried İspir beans?
Yes, but dried beans need a different preparation: soak them first and cook them until tender before finishing the stew with onion and tomato. They will not have exactly the same texture as the fresh beans used in Fresh İspir Bean Stew.
Do you need to soak beans for Fresh İspir Bean Stew?
No, fresh İspir beans do not need to be soaked before making Fresh İspir Bean Stew. Rinse and prepare the fresh beans, then cook them with the onion, tomato and olive oil until tender; soaking is for dried beans.
Can you cook Fresh İspir Bean Stew in a pressure cooker?
Yes, a pressure cooker works for Fresh İspir Bean Stew, but fresh beans cook faster than dried ones. Use the cooker’s instructions for fresh beans and check the texture promptly so the beans stay whole rather than becoming mushy.
Can Fresh İspir Bean Stew be made with meat?
Yes, Fresh İspir Bean Stew can be made with pieces of meat or minced meat. Brown the meat with the onion before adding tomato and fresh beans; for a lighter, meat-free version, keep the traditional onion, tomato and olive oil base.
What should you serve with Fresh İspir Bean Stew?
Fresh İspir Bean Stew pairs well with rice or bulgur pilaf, plain yogurt, and a crisp salad. Bread is also useful for soaking up the tomato and olive oil broth, making the stew a satisfying main dish.
Can you freeze Fresh İspir Bean Stew?
Yes, let Fresh İspir Bean Stew cool, then freeze it in airtight, meal-sized containers. Thaw it in the refrigerator and reheat thoroughly; a splash of water can help restore the stew’s consistency if it has thickened.
Why can Fresh İspir Bean Stew cause gas?
Fresh İspir Bean Stew can cause gas in some people because beans contain carbohydrates that gut bacteria ferment. Cooking the beans until tender and starting with a smaller serving may make the dish more comfortable to eat.
How long does Fresh İspir Bean Stew keep in the refrigerator?
Fresh İspir Bean Stew generally keeps for 3–4 days in a covered container in the refrigerator when it is cooled and stored promptly. Reheat only the portion you plan to eat, and discard stew that has been left out for a long time.
Fresh İspir Bean Stew Vitamins & Minerals
Vitamins
Vitamin K
45µg · 38% DV
Folate
120µg · 30% DV
Vitamin C
23.75mg · 26% DV
B6
0.3mg · 18% DV
Minerals
Copper
0.3mg · 33% DV
Manganese
0.7mg · 30% DV
Phosphorus
180mg · 26% DV
Sodium
525mg · 23% DV
Potassium ⭐
625mg · 18% DV
Fresh İspir Bean Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh İspir 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 Fresh İspir Bean Stew?
Fresh İspir Bean Stew brings together fresh beans associated with İspir in Turkey’s Erzurum region, onion, tomato and olive oil. Unlike a stew made with dried beans, it uses the beans fresh and cooks them gently with the vegetables until tender, in the style of a home-cooked Turkish bean dish.
In Turkey, it is often served warm or at room temperature, especially as part of a summer meal. Rice, bread or plain yoghurt make familiar accompaniments. The beans contribute fibre and plant protein, making the dish a filling, vegetable-forward option; a modest amount of olive oil keeps the preparation lighter. It works well as a main meal with a grain, or as one dish among several at the table.
How Nutritious Is Fresh İspir 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 Fresh İspir 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 Fresh İspir Bean Stew Contain Allergens?
No known major allergens
Which Diets Is Fresh İspir 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
Fresh İspir Bean Stew Fat Profile
SATURATED
1.45g
MONOUNSATURATED
6.05g
POLYUNSATURATED
2.05g
Omega 6:3 ratio 22.5:1
Above the ideal 4:1 (22.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.