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Green Bean Stew Calories
Low-calorie, fiber-rich, vitamin and mineral dense vegetable stew
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Green Bean Stew (200 g) has 110 calories. That works out to 55 calories per 100 g. It contains 16.4 g of carbs, 4.2 g of protein, 3 g of fat and 6.4 g of fiber. Its 640 µg of Vitamin A covers 71% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Green Bean Stew?
Green Bean Stew is a home-style dish of green beans slowly cooked with onion and tomato, often with olive oil; some versions also include garlic or pepper. It is especially familiar in Turkish cooking, where it is commonly made without meat, though meat-based versions are also found.
The beans turn tender and soak up the lightly sweet, tangy tomato sauce. Serve the stew warm or, in the Turkish olive-oil style, at room temperature or chilled, with bread or rice. It is a light, fibre-rich way to make vegetables the centre of a meal. For a lighter pot, use olive oil sparingly and let the beans soften gently in their own cooking juices.
Green Bean Stew Nutrition Facts
Selected: 100 g
55
KCAL / 100G
Carbs
8.2g
· 3% DV
Protein
2.1g
· 4% DV
Fat
1.5g
· 2% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 15% · Fat 25%
Green Bean Stew Vitamins & Minerals
Vitamins
Vitamin A
320µg · 36% DV
Vitamin K
24µg · 20% DV
Vitamin C
13mg · 14% DV
Folate
38µg · 10% DV
Minerals
Sodium
220mg · 10% DV
Iron
1mg · 6% DV
Potassium ⭐
210mg · 6% DV
Calcium
45mg · 5% DV
How Nutritious Is 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.
Green Bean Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green Bean Stew
To burn the 55 calories in 100 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.
Is 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 Green Bean Stew Contain Allergens?
No known major allergens
Which Diets Is Green 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
Green Bean Stew Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.38g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Green Bean Stew
What is Green Bean Stew made of?
Green Bean Stew is usually made with green beans, onion, tomatoes, oil, and seasoning. Some versions include potatoes, garlic, or meat, while a simple tomato-based version lets the beans remain the main ingredient.
Can you make Green Bean Stew with canned green beans?
Yes, you can make Green Bean Stew with canned green beans. Drain and rinse them first, then add them near the end of cooking so they heat through without turning mushy.
How do you keep Green Bean Stew from becoming watery?
To keep Green Bean Stew from becoming watery, use only a little added liquid and simmer it uncovered near the end. The beans and tomatoes release moisture as they cook, so add extra water only if the pan is getting dry.
Can Green Bean Stew be frozen?
Yes, Green Bean Stew can be frozen in airtight, portion-sized containers once it has cooled. The beans may soften after thawing, so reheat it gently and avoid freezing it again after it has been thawed.
How long does Green Bean Stew last in the fridge?
Green Bean Stew keeps for about three days in the refrigerator when stored in a covered container. Refrigerate it promptly after it cools, and reheat only the portion you plan to eat.
Why are the green beans in Green Bean Stew still tough?
Green beans in Green Bean Stew may stay tough if they are mature, fibrous pods or have not cooked long enough. Tomato acidity can slow softening, so add the tomatoes later if the beans are particularly firm.
Should Green Bean Stew be served hot or cold?
Green Bean Stew can be served hot or cold, depending on how it is prepared. Serve a meat-based version hot; an olive-oil version is often enjoyed chilled or at room temperature.
What do you serve with Green Bean Stew?
Rice, crusty bread, or potatoes pair well with Green Bean Stew because they make the tomato-rich sauce easy to enjoy. A simple salad can round out the meal without competing with the beans.
Can you make Green Bean Stew without tomatoes?
Yes, Green Bean Stew can be made without tomatoes, though it will have a milder, less tangy flavor. Cook the beans with onion, oil, seasoning, and a little water or stock until tender.
Do you need to trim green beans for Green Bean Stew?
Yes, trim the stem ends before adding green beans to Green Bean Stew. Remove any visible strings from older pods as well; these can remain unpleasantly fibrous even after the stew is cooked.
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Nutrition data compiled from USDA FoodData Central and scientific sources.