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Kidney Bean Vegetable Stew Calories
Fiber- and plant-protein-rich stew with olive oil
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Kidney Bean Vegetable Stew (240 g) has 259 calories. That works out to 108 calories per 100 g. It contains 37 g of carbs, 12.5 g of protein, 7.7 g of fat and 12.2 g of fiber. Its 0.5 mg of Copper covers 51% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Kidney Bean Vegetable Stew Nutrition Facts
Selected: 1 cup (medium) · 240 g
259
KCAL / 240G
Carbs
37g
· 13% DV
Protein
12.5g
· 25% DV
Fat
7.7g
· 10% DV
Fiber
12.2g
· 44% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 19% · Fat 26%
Kidney Bean Vegetable Stew nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 259 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 516 mg | 22% |
| Total carbohydrate | 37 g | 13% |
| Fiber | 12.2 g | 44% |
| Protein | 12.5 g | 25% |
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 Kidney Bean Vegetable Stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 259 kcal |
| 1 tablespoon (medium) | 15 g | 16 kcal |
| 100 g | 100 g | 108 kcal |
| 1 serving (half) | 120 g | 130 kcal |
| 1 cup (small) | 180 g | 194 kcal |
| 1 serving (large) | 300 g | 324 kcal |
| 1 bottle (whole) | 400 g | 432 kcal |
| 2 cup (double) | 480 g | 518 kcal |
Calculated from 108 calories per 100 g.
Frequently Asked Questions About Kidney Bean Vegetable Stew
How do you make Kidney Bean Vegetable Stew?
Kidney Bean Vegetable Stew is made by cooking chopped vegetables with olive oil, then simmering them with cooked kidney beans, tomatoes and a little water or stock. Add already-cooked beans toward the end so they keep their shape while the vegetables become tender.
What vegetables go in Kidney Bean Vegetable Stew?
Kidney Bean Vegetable Stew commonly combines kidney beans with onion, tomatoes and vegetables such as carrots, peppers or celery. The mix can vary with the season; garlic, herbs and black pepper add flavor without changing the stew’s basic character.
Is Kidney Bean Vegetable Stew the same as chili?
No. Kidney Bean Vegetable Stew is generally a vegetable-forward, olive-oil-based stew, while chili is typically seasoned with chili peppers and spices and often includes meat. The two can share beans and tomatoes, but their seasoning and cooking style differ.
Can you make Kidney Bean Vegetable Stew with canned kidney beans?
Yes. Drain and rinse canned kidney beans, then stir them into Kidney Bean Vegetable Stew near the end of cooking. They are already cooked, so prolonged simmering can make them split or turn mushy.
Do dried kidney beans need to be boiled before making Kidney Bean Vegetable Stew?
Yes. Dried kidney beans must be soaked and thoroughly boiled before they go into Kidney Bean Vegetable Stew; undercooked red kidney beans contain a natural toxin that can cause severe stomach upset. Do not rely on a slow cooker alone to make raw kidney beans safe.
How can you keep the beans from falling apart in Kidney Bean Vegetable Stew?
Add fully cooked kidney beans to Kidney Bean Vegetable Stew only after the vegetables have softened, then simmer gently rather than stirring vigorously. Canned beans need even less cooking, since they can break apart if left bubbling for too long.
What can you serve with Kidney Bean Vegetable Stew?
Kidney Bean Vegetable Stew pairs well with crusty bread, rice or a grain such as bulgur. A crisp green salad or a spoonful of plain yogurt alongside it adds a fresh contrast to the soft beans and cooked vegetables.
Can you make Kidney Bean Vegetable Stew in a slow cooker?
Yes, but use kidney beans that have already been thoroughly boiled or canned beans. Add those to Kidney Bean Vegetable Stew with the vegetables and cook until tender; a slow cooker should not be used to cook raw dried kidney beans from scratch.
Is Kidney Bean Vegetable Stew a healthy meal?
Yes, Kidney Bean Vegetable Stew can be a nourishing meal because beans provide plant protein and fiber, while vegetables add variety. Pair it with a grain or salad if you want a more substantial plate, and adjust the added oil to your taste.
Can you freeze Kidney Bean Vegetable Stew?
Yes. Cool Kidney Bean Vegetable Stew, divide it into airtight portions and freeze. Thaw it in the refrigerator and reheat until steaming; the vegetables may soften somewhat after freezing, but the stew is still suitable for a quick meal.
Kidney Bean Vegetable Stew Vitamins & Minerals
Vitamins
Folate
172.8µg · 43% DV
B1
0.26mg · 22% DV
B6
0.31mg · 18% DV
Vitamin C
16.32mg · 18% DV
Minerals
Copper
0.46mg · 51% DV
Phosphorus
250mg · 36% DV
Manganese
0.74mg · 32% DV
Sodium
516mg · 22% DV
Potassium ⭐
715mg · 21% DV
Kidney Bean Vegetable Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kidney Bean Vegetable Stew
To burn the 259 calories in 1 cup (medium) (240 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 Kidney Bean Vegetable Stew?
Kidney Bean Vegetable Stew is a home-style dish of red kidney beans simmered with vegetables and olive oil. The beans turn tender while keeping their hearty, creamy bite, and the vegetables make the broth savoury and gently sweet. Olive oil gives it a rounded, fruity finish.
In Turkey, zeytinyağlı bean dishes may be served warm or at room temperature, with bread or as part of a larger meal. Elsewhere, it also works well as a simple lunch or meat-free supper, perhaps with rice and a squeeze of lemon. Its fibre and plant protein make it a satisfying option; use a lighter hand with the oil if you prefer a less rich stew.
How Nutritious Is Kidney Bean Vegetable 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
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 Kidney Bean Vegetable 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 Kidney Bean Vegetable Stew Contain Allergens?
No known major allergens
Which Diets Is Kidney Bean Vegetable 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
Kidney Bean Vegetable Stew Fat Profile
SATURATED
1.08g
MONOUNSATURATED
4.68g
POLYUNSATURATED
0.86g
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.