1 serving (medium) of White Beans Stew (200 g) has 220 calories. That works out to 110 calories per 100 g. It contains 36.4 g of carbs, 13.4 g of protein, 1.6 g of fat and 11.2 g of fiber. Its 0.4 mg of Copper covers 40% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.

What is White Beans Stew?

White beans stew is a Turkish home-style dish made by simmering white beans with onion and a tomato or pepper-paste sauce; green pepper is often added, and some versions include meat. Slow cooking makes the beans tender and gives the sauce a thick, comforting consistency. It is a familiar staple in Turkish homes and lokantas, with recipes varying from one household to another.

In Turkey, it is commonly served as a main meal with rice pilaf, pickles and sometimes bread. Elsewhere, it also makes an easy, filling plant-based meal on its own or with crusty bread. The beans contribute protein and fibre, while using less oil keeps the stew lighter.

White Beans Stew Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

18.2g

· 7% DV

Protein

6.7g

· 13% DV

Fat

0.8g

· 1% DV

Fiber

5.6g

· 20% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 68% · Protein 25% · Fat 7%

White Beans Stew Vitamins & Minerals

Vitamins

Folate

60µg · 15% DV

0.09mg · 8% DV

Biotin

2.2µg · 7% DV

0.09mg · 5% DV

Minerals

Phosphorus

110mg · 16% DV

Iron

2mg · 11% DV

Magnesium

36mg · 9% DV

Zinc

1mg · 9% DV

How Nutritious Is White Beans Stew?

Nutrient density

High

65/ 100

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

67/ 100

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.

White Beans Stew Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off White Beans Stew

To burn the 110 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is White Beans 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 White Beans Stew Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is White Beans Stew Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

White Beans Stew Fat Profile

SATURATED

0.18g

MONOUNSATURATED

0.12g

POLYUNSATURATED

0.16g

⚖️

Omega 6:3 ratio 4.3:1

Above the ideal 4:1 (4.3:1).

Compare White Beans Stew

🍲vs🥣

White Beans Stew vs Green Lentils (Boiled)6 kcal fewer per 100 g

→🍲vs🌱

White Beans Stew vs Edamame11 kcal fewer per 100 g

→🍲vs🫘

White Beans Stew vs White Beans17 kcal fewer per 100 g

→🍲vs🍲

White Beans Stew vs Bean Stew with Meat10 kcal fewer per 100 g

→

Foods Similar to White Beans Stew

🥣

Green Lentils (Boiled)

116 kcal

🌱

Edamame

121 kcal

🫘

White Beans

127 kcal

🍲

Bean Stew with Meat

120 kcal

🥣

Lentil Soup

75 kcal

🥜

Roasted Chickpeas

380 kcal

🥙

Lentil meatballs

145 kcal

🥙

Hummus

166 kcal

Frequently Asked Questions About White Beans Stew

How do you make white bean stew?

To make white bean stew, cook softened beans with sautéed onion, tomato paste, and enough liquid for a thick sauce. Simmer until the beans absorb the flavors, then adjust the seasoning. Serve it hot with bread or a grain dish.

Do you have to soak beans for white bean stew?

Soaking dried beans before making white bean stew is helpful but not essential. An overnight soak shortens cooking time and can help the beans cook evenly; drain and rinse them before adding fresh water for cooking.

Can you make white bean stew with canned beans?

Yes, canned beans work well in white bean stew because they are already cooked. Prepare the onion-and-tomato sauce first, then stir in drained, rinsed beans and simmer gently so they take on the flavor without falling apart.

Why do the beans split in white bean stew?

Beans can split in white bean stew if they are overcooked, stirred roughly, or boiled too vigorously. Keep the stew at a gentle simmer, use a spoon carefully, and add the beans once the sauce is ready if they are already cooked.

How do you make white bean stew thicker?

To thicken white bean stew, mash a few of the cooked beans against the side of the pot and stir them into the sauce. Simmer uncovered briefly so excess liquid evaporates, stirring gently to keep the remaining beans intact.

What do you serve with white bean stew?

White bean stew pairs well with crusty bread, rice, or bulgur, which soak up its tomato-rich sauce. A crisp green salad or pickled vegetables add a fresh, tangy contrast and make the meal feel more balanced.

Can you freeze white bean stew?

Yes, white bean stew freezes well. Let it cool, divide it into meal-size portions, and seal them in freezer-safe containers. Thaw it in the refrigerator and reheat gently; add a splash of water if the sauce has thickened.

How long does white bean stew keep in the fridge?

White bean stew keeps in the refrigerator for several days when transferred promptly to a covered container. Reheat only the portion you plan to eat, and discard it if it has been left at room temperature for an extended period.

Is white bean stew the same as Greek fasolada?

No, they are related bean dishes, but they are not always prepared the same way. Turkish-style white bean stew commonly uses tomato paste and may include meat, while Greek fasolada is often a bean-and-vegetable soup made with olive oil.

Can white bean stew be made in a slow cooker?

Yes, white bean stew can be made in a slow cooker, but dried beans should be fully cooked before serving. Sautéing the onion and tomato paste first builds flavor; follow your cooker’s guidance for cooking dried beans safely.

Have another question about White Beans Stew?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026