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Bean stew Calories
Rich in fiber and plant protein, low fat
CALORIES
GI
POTASSIUM
FIBER
Bean stew Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
18g
· 66%
Protein
6.5g
· 24%
Fat
1.2g
· 10%
Fiber
6.5g
Bean stew Vitamins & Minerals
Vitamins
B1
0.12mg · 10% DV
Folate
35µg · 9% DV
Biotin
1.5µg · 5% DV
B2
0.05mg · 4% DV
Minerals
Phosphorus
90mg · 13% DV
Iron
2mg · 11% DV
Sodium
220mg · 10% DV
Zinc
1mg · 9% DV
Bean stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Bean stew Contain Allergens?
No known major allergens
Which Diets Is 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
Bean stew Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
Foods Similar to Bean stew
Bean stew — Frequently Asked Questions
Why do beans in bean stew sometimes stay hard?
Older beans, skipping soaking, or adding salt and acidic ingredients too early can slow softening. Soak dried beans first and add tomatoes, lemon, or vinegar once the beans are nearly tender.
How can I make bean stew less likely to cause gas?
Soaking dried beans in plenty of water, discarding that water, and cooking them in fresh water may reduce discomfort for some people. Increasing portions gradually and chewing thoroughly can also help.
Can bean stew be made ahead and frozen?
Yes. Cool it completely, divide it into airtight portions, and freeze; portioning helps avoid repeatedly thawing and refreezing the same batch.
How long does cooked bean stew keep in the refrigerator?
Refrigerate it within two hours of cooking and use it within 3 to 4 days. Discard it if it develops a sour smell, fizzing, mold, or an unusual appearance.
What goes well with bean stew?
Bulgur, brown rice, or whole-grain bread make it a more filling, balanced meal. A lemony salad or vegetables rich in vitamin C can support absorption of the plant-based iron in beans.
Is meatless bean stew lighter than bean stew with meat?
A meatless stew prepared with modest oil is usually lighter than versions made with fatty meat or generous amounts of oil. The biggest differences come from the cooking fat, meat choice, and serving size.
Is bean stew better before or after exercise?
Its fiber can cause fullness or bloating if eaten immediately before intense exercise, so it may be more comfortable a few hours beforehand. After training, it works well as part of a meal with grains and vegetables.
Is it okay to eat bean stew at night?
Eating it in the evening is fine for most people, but beans may cause gas or heaviness in those who are sensitive to legumes. A smaller portion eaten a few hours before bed may be more comfortable.
Is bean stew useful for people concerned about low iron intake?
Beans provide plant-based iron, although it is absorbed less efficiently than iron from animal foods. Pairing the stew with vitamin C-rich foods such as peppers, tomatoes, parsley, or lemon can help improve absorption.
Who should be cautious with bean stew?
People following medically prescribed restrictions on potassium, phosphorus, or protein because of kidney disease should discuss portion sizes with a healthcare professional. Those with irritable bowel syndrome or legume sensitivity may do better starting with a small serving and assessing tolerance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.