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Green bean diblesi Calories
Olive oil green bean and rice dish; provides fiber and vitamin C.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Green bean diblesi (220 g) has 211 calories. That works out to 96 calories per 100 g. It contains 25.1 g of carbs, 4.6 g of protein, 10.8 g of fat and 6.2 g of fiber. Its 39.6 µg of Vitamin K covers 33% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Green bean diblesi Nutrition Facts
Selected: 1 serving (medium) · 220 g
211
KCAL / 220G
Carbs
25.1g
· 9% DV
Protein
4.6g
· 9% DV
Fat
10.8g
· 14% DV
Fiber
6.2g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 9% · Fat 45%
Green bean diblesi nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 211 kcal | |
| Total fat | 10.8 g | 14% |
| Saturated fat | 1.58 g | 8% |
| Trans fat | 0 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 25.1 g | 9% |
| Fiber | 6.2 g | 22% |
| Protein | 4.6 g | 9% |
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 Green bean diblesi?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 211 kcal |
| 1 tablespoon (mini) | 18 g | 17 kcal |
| 100 g | 100 g | 96 kcal |
| 1 serving (small) | 160 g | 154 kcal |
| 1 cup (medium) | 200 g | 192 kcal |
| ½ piece (half) | 225 g | 216 kcal |
| 1 cup (large) | 280 g | 269 kcal |
| 1 serving (large) | 320 g | 307 kcal |
| 1 piece (whole) | 450 g | 432 kcal |
Calculated from 96 calories per 100 g.
Frequently Asked Questions About Green bean diblesi
What is green bean diblesi?
Green bean diblesi is a Turkish Black Sea dish in which chopped green beans and rice cook together, usually with olive oil. The rice absorbs the cooking liquid, making it more like a vegetable pilaf than a bean stew.
How do you make green bean diblesi?
To make green bean diblesi, chop fresh green beans and briefly sauté them with onion in olive oil. Add rinsed rice, salt, and hot water, then cover and cook over low heat until the beans and rice are tender.
Where does green bean diblesi come from?
Green bean diblesi is associated with the Black Sea region of Turkey. Dible refers to a style of dish where vegetables cook together with rice, and households adapt the ingredients and seasoning to local produce and taste.
What is the difference between green bean diblesi and Turkish green bean stew?
Green bean diblesi cooks rice in the same pot as the beans, while Turkish green bean stew is usually a vegetable dish without rice cooked into it. Diblesi is therefore closer to a one-pot vegetable pilaf than a saucy stew.
Does green bean diblesi contain rice?
Yes, rice is a defining ingredient in the usual version of green bean diblesi, cooking alongside the chopped beans and soaking up the liquid. Some home cooks leave it out, but the result is less like the traditional dish.
What do you serve with green bean diblesi?
Green bean diblesi is often served as a complete light meal, with plain yogurt or pickles alongside. A crisp salad also works well, especially if the dish is served warm rather than piping hot.
Can you make green bean diblesi with frozen green beans?
Yes, frozen green beans can be used for green bean diblesi. Add them while still frozen or partially thawed, and avoid adding extra water at first because frozen beans release moisture as they cook.
How long does green bean diblesi keep in the fridge?
Green bean diblesi keeps for about 3 days in the refrigerator when cooled and stored in a sealed container. Reheat it thoroughly; if the rice has dried out, stir in a little water before warming.
Can you freeze green bean diblesi?
Yes, you can freeze green bean diblesi, though the rice may become softer after thawing. Cool it, portion it into airtight containers, and thaw it in the refrigerator before reheating.
Can you make green bean diblesi without rice?
Yes, green bean diblesi can be made without rice, but rice gives the traditional dish its pilaf-like texture and makes it more substantial. Reduce the cooking liquid if omitting the rice so the beans do not turn watery.
Green bean diblesi Vitamins & Minerals
Vitamins
Vitamin K
39.6µg · 33% DV
Vitamin C
14.96mg · 17% DV
Vitamin E
2.42mg · 16% DV
Folate
61.6µg · 15% DV
Minerals
Manganese
0.48mg · 21% DV
Sodium
396mg · 17% DV
Copper
0.15mg · 17% DV
Phosphorus
101mg · 14% DV
Potassium ⭐
418mg · 12% DV
Green bean diblesi Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green bean diblesi
To burn the 211 calories in 1 serving (medium) (220 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 Green bean diblesi?
Green bean diblesi is a home-style dish from Turkey’s Black Sea region, made by cooking chopped green beans and rice together in one pot. Onion, tomato and olive oil are common additions, though recipes vary from household to household. As the rice absorbs the vegetables’ cooking liquid, the dish becomes tender and satisfying without needing a separate sauce.
It is usually served warm as a simple lunch or supper, either on its own or alongside other dishes; fresh beans make it especially suited to summer. With vegetables and rice at its centre, it provides fibre and is fairly light, at 96 calories per 100 g. Use a measured amount of oil and pair it with a crisp salad for an easy, lighter meal.
How Nutritious Is Green bean diblesi?
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 Green bean diblesi 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 Green bean diblesi Contain Allergens?
No known major allergens
Which Diets Is Green bean diblesi 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
Green bean diblesi Fat Profile
SATURATED
1.58g
MONOUNSATURATED
6.38g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 12.4:1
Above the ideal 4:1 (12.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.