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Mixed Bean and Vegetable Stew Calories
A hearty bean and vegetable stew rich in fiber and plant protein.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mixed Bean and Vegetable Stew (240 g) has 216 calories. That works out to 90 calories per 100 g. It contains 34.1 g of carbs, 10.8 g of protein, 4.3 g of fat and 10.8 g of fiber. Its 0.4 mg of Copper covers 48% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Mixed Bean and Vegetable Stew Nutrition Facts
Selected: 1 cup (medium) · 240 g
216
KCAL / 240G
Carbs
34.1g
· 12% DV
Protein
10.8g
· 22% DV
Fat
4.3g
· 6% DV
Fiber
10.8g
· 39% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 20% · Fat 18%
Mixed Bean and Vegetable Stew nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 552 mg | 24% |
| Total carbohydrate | 34.1 g | 12% |
| Fiber | 10.8 g | 39% |
| Protein | 10.8 g | 22% |
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 Mixed Bean and Vegetable Stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 216 kcal |
| 100 g | 100 g | 90 kcal |
| ½ cup (small) | 120 g | 108 kcal |
| 1 serving (medium) | 250 g | 225 kcal |
| 1 serving (large) | 350 g | 315 kcal |
| 1.5 cup (large) | 360 g | 324 kcal |
| 2 cup (extra large) | 480 g | 432 kcal |
| 1 bottle (large) | 500 g | 450 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Mixed Bean and Vegetable Stew
How do you make mixed bean and vegetable stew?
Make mixed bean and vegetable stew by simmering cooked beans with sautéed vegetables, tomatoes, and seasoning until the flavors come together. If starting with dried beans, cook them until tender before adding acidic ingredients such as tomatoes, which can slow softening.
Which beans work best in mixed bean and vegetable stew?
Kidney beans, cannellini beans, chickpeas, and butter beans all work well in mixed bean and vegetable stew. Use beans that hold their shape, and cook dried varieties separately if their cooking times differ.
Can you use canned beans in mixed bean and vegetable stew?
Yes, canned beans are a convenient choice for mixed bean and vegetable stew. Drain and rinse them, then stir them in near the end of cooking so they heat through without breaking apart.
What vegetables go in mixed bean and vegetable stew?
Onion, carrots, bell peppers, zucchini, and tomatoes are good choices for mixed bean and vegetable stew. Add firm vegetables earlier and quick-cooking ones later, so the finished stew has a pleasing texture rather than turning mushy.
What should you serve with mixed bean and vegetable stew?
Serve mixed bean and vegetable stew with crusty bread, rice, or a grain such as couscous to make a filling meal. A crisp green salad or a spoonful of plain yogurt also contrasts nicely with the warm, hearty stew.
How can you thicken mixed bean and vegetable stew?
Thicken mixed bean and vegetable stew by mashing a small portion of the beans and vegetables into the broth. You can also simmer it uncovered to reduce excess liquid; this concentrates the flavor without needing flour or starch.
Can mixed bean and vegetable stew be made in a slow cooker?
Yes, mixed bean and vegetable stew can be made in a slow cooker, especially with canned beans. Add canned beans later so they keep their shape; if using dried kidney beans, boil them thoroughly on the stovetop first rather than relying on a slow cooker.
Can you freeze mixed bean and vegetable stew?
Yes, mixed bean and vegetable stew freezes well. Let it cool, portion it into airtight freezer-safe containers, and leave a little room for expansion. Thaw it in the refrigerator and reheat it thoroughly before serving.
How long does mixed bean and vegetable stew keep in the refrigerator?
Mixed bean and vegetable stew keeps for a few days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and bring it all the way through to steaming hot.
Is mixed bean and vegetable stew healthy?
Yes, mixed bean and vegetable stew can be a nourishing meal: beans provide plant protein and fiber, while vegetables add variety. A homemade version lets you control the salt and cooking fat; pair it with other foods to suit your meal.
Mixed Bean and Vegetable Stew Vitamins & Minerals
Vitamins
Vitamin K
52.8µg · 44% DV
Folate
132µg · 33% DV
Vitamin A
288µg · 32% DV
Vitamin C
19.2mg · 21% DV
Minerals
Copper
0.43mg · 48% DV
Manganese
0.72mg · 31% DV
Phosphorus
204mg · 29% DV
Sodium
552mg · 24% DV
Potassium ⭐
624mg · 18% DV
Mixed Bean and Vegetable Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Bean and Vegetable Stew
To burn the 216 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 Mixed Bean and Vegetable Stew?
Mixed Bean and Vegetable Stew is a homestyle dish of beans simmered with assorted vegetables, often with onion and tomato for a savoury base. The particular beans and vegetables vary with the season and the cook, so it is better understood as a flexible Turkish-style stew than a fixed recipe.
In Turkey it is commonly served as a filling lunch or dinner, with bread or rice alongside; a bowl also makes an easy meal on its own. The beans turn tender while the vegetables lend colour and a soft, hearty texture. It provides plant protein and fibre, with 4.5 g of fibre per 100 g. For a lighter version, use a measured amount of oil and add extra vegetables.
How Nutritious Is Mixed Bean and Vegetable Stew?
Nutrient density
Very 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 Mixed Bean and 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 Mixed Bean and Vegetable Stew Contain Allergens?
No known major allergens
Which Diets Is Mixed Bean and 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
Mixed Bean and Vegetable Stew Fat Profile
SATURATED
0.72g
MONOUNSATURATED
1.68g
POLYUNSATURATED
1.73g
Omega 6:3 ratio 22.3:1
Above the ideal 4:1 (22.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.