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Mung Bean and Potato Stew Calories
Source of plant protein and fiber
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mung Bean and Potato Stew (250 g) has 260 calories. That works out to 104 calories per 100 g. It contains 39.5 g of carbs, 11.5 g of protein, 7 g of fat and 10.8 g of fiber. Its 0.4 mg of Copper covers 44% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Mung Bean and Potato Stew Nutrition Facts
Selected: 1 serving (medium) · 250 g
260
KCAL / 250G
Carbs
39.5g
· 14% DV
Protein
11.5g
· 23% DV
Fat
7g
· 9% 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 59% · Protein 17% · Fat 24%
Mung Bean and Potato Stew nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 260 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 0.88 g | 4% |
| Trans fat | 0 g | |
| Sodium | 450 mg | 20% |
| Total carbohydrate | 39.5 g | 14% |
| Fiber | 10.8 g | 39% |
| Protein | 11.5 g | 23% |
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 Mung Bean and Potato Stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 260 kcal |
| 100 g | 100 g | 104 kcal |
| 1 cup (small) | 180 g | 187 kcal |
| 1 bottle (medium) | 250 g | 260 kcal |
| 1 serving (large) | 350 g | 364 kcal |
| 2 cup (double) | 360 g | 374 kcal |
| 1 pack (large) | 400 g | 416 kcal |
| 1 serving (extra large) | 450 g | 468 kcal |
Calculated from 104 calories per 100 g.
Frequently Asked Questions About Mung Bean and Potato Stew
How do you make mung bean and potato stew?
Mung bean and potato stew is made by simmering mung beans with onion, tomato paste or tomatoes, seasonings, and water or stock. Add diced potatoes after the beans have started to soften so the potatoes cook through without turning to mush.
Do mung beans need to be soaked for mung bean and potato stew?
No, mung beans do not have to be soaked for mung bean and potato stew, but soaking can shorten cooking and help them cook more evenly. Rinse them first; if you soak them, drain and rinse again before adding them to the pot.
Can you make mung bean and potato stew with canned mung beans?
Yes, canned mung beans work in mung bean and potato stew. Drain and rinse them, then add them after the potatoes are nearly tender; canned beans are already cooked, so simmer only long enough for the flavors to combine and the potatoes to finish.
Which potatoes are best for mung bean and potato stew?
Waxy or all-purpose potatoes hold their shape best in mung bean and potato stew. Cut them into evenly sized chunks and add them later than the mung beans; starchy potatoes can still be used, but they will break down more and thicken the broth.
What spices go well in mung bean and potato stew?
Cumin, black pepper, paprika, and turmeric pair well with mung bean and potato stew. A little chili adds heat, while lemon juice stirred in at the end brightens the earthy beans and potatoes without requiring a complicated spice blend.
What should you serve with mung bean and potato stew?
Serve mung bean and potato stew with flatbread, rice, or a simple green salad. A spoonful of yogurt or a squeeze of lemon can add a fresh contrast; choose one or two sides because the beans and potatoes already make the dish filling.
How can you keep mung bean and potato stew from becoming mushy?
Add the potatoes after the mung beans have begun to soften, and avoid stirring mung bean and potato stew vigorously. Use chunks rather than small dice, then stop cooking as soon as both ingredients are tender; residual heat continues to soften them.
Can mung bean and potato stew be frozen?
Yes, mung bean and potato stew can be frozen in airtight, meal-size containers once it has cooled. The potatoes may become softer after thawing, so reheat the stew gently and stir carefully; adding a splash of water can loosen it if needed.
How long does mung bean and potato stew last in the fridge?
Mung bean and potato stew keeps for about three days in a covered container in the refrigerator. Cool it promptly rather than leaving it at room temperature, and reheat only the portion you plan to eat until it is steaming hot.
Is mung bean and potato stew a curry?
Mung bean and potato stew can be seasoned like a curry, but it is not automatically a curry. The name describes a broad, home-style dish; ingredients and seasoning vary, and versions with tomato, cumin, or chili may resemble curries while remaining stew-like.
Mung Bean and Potato Stew Vitamins & Minerals
Vitamins
Folate
112.5µg · 28% DV
B6
0.43mg · 25% DV
B1
0.25mg · 21% DV
Vitamin C
18.75mg · 21% DV
Minerals
Copper
0.4mg · 44% DV
Manganese
0.75mg · 33% DV
Phosphorus
215mg · 31% DV
Potassium ⭐
750mg · 22% DV
Sodium
450mg · 20% DV
Mung Bean and Potato Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mung Bean and Potato Stew
To burn the 260 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 Mung Bean and Potato Stew?
Mung Bean and Potato Stew brings tender potatoes and mung beans together in a savoury, usually tomato-based broth. Mung beans are widely used across South and Southeast Asia, while this combination also fits comfortably into Turkish-style home cooking, where legumes often make a filling one-pot meal.
The potatoes soften into the broth as the beans become tender but retain a little shape. Serve it hot with bread or rice, and add a fresh salad or pickles for contrast. It offers plant protein and fibre; a 100 g portion has 4.3 g of fibre. For a lighter version, use a modest amount of oil and let tomatoes, onion and herbs build the flavour.
How Nutritious Is Mung Bean and Potato 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
Medium
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 Mung Bean and Potato 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 Mung Bean and Potato Stew Contain Allergens?
No known major allergens
Which Diets Is Mung Bean and Potato 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
Mung Bean and Potato Stew Fat Profile
SATURATED
0.88g
MONOUNSATURATED
3.38g
POLYUNSATURATED
1.45g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.