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Green Tomato and Green Bean Stew Calories
A vegetable stew made with green tomatoes, green beans, onion, and typically olive oil.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Green Tomato and Green Bean Stew (220 g) has 20 calories. That works out to 9 calories per 100 g. It contains 86.5 g of carbs, 16.1 g of protein, 8.8 g of fat and 14.7 g of fiber. Its 55 µg of Vitamin K covers 46% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Green Tomato and Green Bean Stew Nutrition Facts
Selected: 1 cup (medium) · 220 g
20
KCAL / 220G
Carbs
86.5g
· 31% DV
Protein
16.1g
· 32% DV
Fat
8.8g
· 11% DV
Fiber
14.7g
· 53% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 13% · Fat 16%
Green Tomato and Green Bean Stew nutrition facts table · 1 cup (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 20 kcal | |
| Total fat | 8.8 g | 11% |
| Saturated fat | 1.1 g | 6% |
| Trans fat | 0 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 86.5 g | 31% |
| Fiber | 14.7 g | 53% |
| Protein | 16.1 g | 32% |
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 Cup of Green Tomato and Green Bean Stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 20 kcal |
| 1 tablespoon (small) | 15 g | 1 kcal |
| 1 ounce (medium) | 28.4 g | 3 kcal |
| 100 g | 100 g | 9 kcal |
| 1 cup (small) | 150 g | 14 kcal |
| 1 serving (small) | 180 g | 16 kcal |
| 1 serving (medium) | 250 g | 23 kcal |
| 1 cup (large) | 300 g | 27 kcal |
| 1 serving (large) | 350 g | 32 kcal |
Calculated from 9 calories per 100 g.
Frequently Asked Questions About Green Tomato and Green Bean Stew
How do you make Green Tomato and Green Bean Stew?
Green Tomato and Green Bean Stew is made by cooking chopped onion in olive oil, then adding green beans and green tomatoes. Simmer until tender, adding a little water if needed; add the tomatoes later if you want the beans to soften sooner.
What ingredients go into Green Tomato and Green Bean Stew?
Green Tomato and Green Bean Stew typically contains green beans, unripe green tomatoes, onion, and olive oil. Garlic, salt, and pepper are common additions. The tart tomatoes give the stew its characteristic sharpness, so it usually needs no extra acidic ingredient.
Are the tomatoes in Green Tomato and Green Bean Stew unripe tomatoes?
Yes, Green Tomato and Green Bean Stew usually uses firm tomatoes picked before they turn red. Choose sound fruit, wash it, and remove the stem end before chopping. The tomatoes should taste tart and hold their shape during cooking.
What can you serve with Green Tomato and Green Bean Stew?
Green Tomato and Green Bean Stew pairs well with rice, crusty bread, or plain yogurt. Serve it as a main dish with bread, or alongside a grain and a simple salad for a more filling meal.
Can you make Green Tomato and Green Bean Stew with red tomatoes instead?
Yes, red tomatoes can replace the green tomatoes in Green Tomato and Green Bean Stew, but the result will be sweeter and less tart. Red tomatoes also release more juice, so start with less added water and adjust as it cooks.
Why are the beans still firm in Green Tomato and Green Bean Stew?
The beans in Green Tomato and Green Bean Stew may stay firm if they are older or if the acidic green tomatoes are added early. Start cooking the beans with the onion, then add the tomatoes once the beans have begun to soften.
Can you make Green Tomato and Green Bean Stew in a slow cooker?
Yes, Green Tomato and Green Bean Stew can be cooked in a slow cooker. Add the vegetables and only a small amount of liquid, since they release moisture as they cook; check that the beans are tender before serving.
How long does Green Tomato and Green Bean Stew keep in the refrigerator?
Green Tomato and Green Bean Stew keeps for about three days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and avoid leaving the cooked stew at room temperature for long.
Can you freeze Green Tomato and Green Bean Stew?
Yes, Green Tomato and Green Bean Stew freezes well, though the beans may be softer after thawing. Cool it, divide it into freezer-safe portions, and thaw in the refrigerator before reheating until hot.
Can you can Green Tomato and Green Bean Stew for pantry storage?
Do not water-bath can Green Tomato and Green Bean Stew using an improvised recipe. It combines low-acid green beans with tomatoes, and safe canning requires a tested recipe and method; freeze the stew if you do not have one.
Green Tomato and Green Bean Stew Vitamins & Minerals
Vitamins
Vitamin K
55µg · 46% DV
Vitamin C
26.4mg · 29% DV
Folate
55µg · 14% DV
B6
0.18mg · 11% DV
Minerals
Manganese
0.44mg · 19% DV
Sodium
396mg · 17% DV
Copper
0.15mg · 17% DV
Potassium ⭐
528mg · 16% DV
Green Tomato and 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 Tomato and Green Bean Stew
To burn the 20 calories in 1 cup (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 Tomato and Green Bean Stew?
Green Tomato and Green Bean Stew brings together green, unripe tomatoes, green beans and onion, usually cooked gently with olive oil. The tomatoes soften into a pleasantly tangy sauce, while the beans keep some bite. It fits the tradition of simple, seasonal Turkish home cooking, where vegetables often take centre stage.
Serve it warm or at room temperature with bread or rice; it also works as part of a larger spread of small dishes. For English-speaking cooks elsewhere, it makes a useful light lunch or vegetable side, especially when green tomatoes are in season. The dish is mostly vegetables and offers fibre; pair it with yoghurt or beans for a more substantial meal.
How Nutritious Is Green Tomato and Green Bean Stew?
Nutrient density
Medium
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
Very 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 Green Tomato and 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 Tomato and Green Bean Stew Contain Allergens?
No known major allergens
Which Diets Is Green Tomato and 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 Tomato and Green Bean Stew Fat Profile
SATURATED
1.1g
MONOUNSATURATED
5.5g
POLYUNSATURATED
0.88g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.