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Meatless low-oil white bean stew Calories
A meat-free stew of white beans, tomato, and onion made with little oil; a source of fiber and plant protein.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Meatless low-oil white bean stew (250 g) has 280 calories. That works out to 112 calories per 100 g. It contains 43 g of carbs, 15.8 g of protein, 4.3 g of fat and 13.5 g of fiber. Its 0.5 mg of Copper covers 50% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Meatless low-oil white bean stew Nutrition Facts
Selected: 1 serving (medium) · 250 g
280
KCAL / 250G
Carbs
43g
· 16% DV
Protein
15.8g
· 32% DV
Fat
4.3g
· 6% DV
Fiber
13.5g
· 48% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 23% · Fat 14%
Meatless low-oil white bean stew nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 280 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 450 mg | 20% |
| Total carbohydrate | 43 g | 16% |
| Fiber | 13.5 g | 48% |
| Protein | 15.8 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 Serving of Meatless low-oil white bean stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 280 kcal |
| 1 tablespoon (small) | 15 g | 17 kcal |
| 1 ounce (medium) | 28.4 g | 32 kcal |
| 100 g | 100 g | 112 kcal |
| 1 serving (small) | 180 g | 202 kcal |
| 1 cup (medium) | 240 g | 269 kcal |
| 1 serving (large) | 350 g | 392 kcal |
| 1 bottle (large) | 400 g | 448 kcal |
Calculated from 112 calories per 100 g.
Frequently Asked Questions About Meatless low-oil white bean stew
How do you make Meatless low-oil white bean stew?
Meatless low-oil white bean stew is made by simmering soaked white beans with onion, tomato, and seasoning until tender. Start with a small amount of oil, add enough water to cover the beans, and let the stew cook gently so its flavors develop.
Do you have to soak beans for Meatless low-oil white bean stew?
Soaking the dried beans for Meatless low-oil white bean stew is strongly recommended, though it is not essential. An overnight soak helps them cook more evenly; drain and rinse them before cooking, and allow extra cooking time if you skip soaking.
Why are the beans in Meatless low-oil white bean stew still hard?
Beans in Meatless low-oil white bean stew may stay hard if they are old, were not soaked, or were cooked with acidic tomato before softening. Cook the beans in water until tender first, then add the tomato and other acidic ingredients.
Can you make Meatless low-oil white bean stew with canned beans?
Yes, canned beans work in Meatless low-oil white bean stew and make it quicker to prepare. Drain and rinse them, then simmer them with the onion and tomato sauce just long enough for the flavors to combine, since they are already cooked.
What should you serve with Meatless low-oil white bean stew?
Meatless low-oil white bean stew pairs well with rice, crusty bread, or a simple green salad. For a lighter meal, serve it with vegetables or a spoonful of plain yogurt rather than adding another rich side.
How do you keep the beans from getting mushy in Meatless low-oil white bean stew?
To keep the beans intact in Meatless low-oil white bean stew, simmer them gently and avoid stirring the pot repeatedly. Check for tenderness as they cook, and stop cooking once the beans are soft but still hold their shape.
Can Meatless low-oil white bean stew be frozen?
Yes, Meatless low-oil white bean stew freezes well. Cool it before portioning into airtight freezer containers, leaving a little room for expansion. Thaw it in the refrigerator and reheat it thoroughly; the beans may be softer after freezing.
How long does Meatless low-oil white bean stew last in the fridge?
Meatless low-oil white bean stew keeps for about three days in a covered container in the refrigerator. Refrigerate leftovers promptly, and reheat only the portion you plan to eat so the rest can be stored safely.
How can you thicken Meatless low-oil white bean stew?
To thicken Meatless low-oil white bean stew, mash a few cooked beans against the side of the pot and stir them back in. Let the stew simmer uncovered so excess liquid evaporates without adding flour or extra oil.
Does Meatless low-oil white bean stew cause gas?
It can: white beans contain fermentable carbohydrates that may cause gas for some people. Soaking dried beans, discarding the soaking water, cooking them until very soft, and starting with a modest serving may make Meatless low-oil white bean stew easier to tolerate.
Meatless low-oil white bean stew Vitamins & Minerals
Vitamins
Folate
162.5µg · 41% DV
B1
0.28mg · 23% DV
B6
0.25mg · 15% DV
Biotin
3.75µg · 13% DV
Minerals
Copper
0.45mg · 50% DV
Manganese
0.95mg · 41% DV
Phosphorus
263mg · 38% DV
Potassium ⭐
975mg · 29% DV
Sodium
450mg · 20% DV
Meatless low-oil white bean stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Meatless low-oil white bean stew
To burn the 280 calories in 1 serving (medium) (250 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 Meatless low-oil white bean stew?
Meatless low-oil white bean stew is a Turkish-style home-cooked dish of white beans simmered with tomato and onion, using little oil. Kuru fasulye is a familiar staple in Turkey, made in many homes and lokantas; this meat-free version lets the beans take centre stage.
The beans turn tender as the tomato and onion cook down into a savoury, substantial sauce. It is commonly served for lunch or dinner with rice pilaf and pickles. The dish provides plant protein and fibre, with 5.4 g of fibre per 100 g. For a lighter plate, serve a smaller portion of rice alongside a crisp salad, or use cooked beans to make preparation quicker.
How Nutritious Is Meatless low-oil white 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
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 Meatless low-oil white 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 Meatless low-oil white bean stew Contain Allergens?
No known major allergens
Which Diets Is Meatless low-oil white 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
Meatless low-oil white bean stew Fat Profile
SATURATED
0.63g
MONOUNSATURATED
1.8g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.