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Thick Bean Stew Calories
Source of 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 Thick Bean Stew (200 g) has 270 calories. That works out to 135 calories per 100 g. It contains 41.6 g of carbs, 14.4 g of protein, 6.4 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 31 (low), so it raises blood sugar slowly.
Thick Bean Stew Nutrition Facts
Selected: 1 cup (medium) · 200 g
270
KCAL / 200G
Carbs
41.6g
· 15% DV
Protein
14.4g
· 29% DV
Fat
6.4g
· 8% 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 59% · Protein 20% · Fat 21%
Thick Bean Stew nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 270 kcal | |
| Total fat | 6.4 g | 8% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 370 mg | 16% |
| Total carbohydrate | 41.6 g | 15% |
| Fiber | 12.2 g | 44% |
| Protein | 14.4 g | 29% |
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 Thick Bean Stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 270 kcal |
| 1 tablespoon (small) | 18 g | 24 kcal |
| 100 g | 100 g | 135 kcal |
| 1 cup (small) | 150 g | 203 kcal |
| 1 serving (medium) | 250 g | 338 kcal |
| 1.5 cup (large) | 300 g | 405 kcal |
| 1 serving (large) | 350 g | 473 kcal |
| 1 pack (whole) | 400 g | 540 kcal |
Calculated from 135 calories per 100 g.
Frequently Asked Questions About Thick Bean Stew
How do you make thick bean stew?
Thick bean stew is made by simmering beans with aromatics until tender, then keeping the cooking liquid scant or letting it reduce. Add liquid as needed so the beans cook without sticking; “thick” describes the finished consistency, not cooking the beans completely dry.
What beans are used in thick bean stew?
Thick bean stew is generally made with dried white beans, though the exact bean can vary by recipe. Choose intact beans of a similar size so they cook evenly, and sort through them for any small stones before rinsing and cooking.
Can you make thick bean stew with canned beans?
Yes, thick bean stew can be made with canned beans, but add them after the aromatics and sauce have cooked because they are already tender. Drain and rinse them first, then simmer gently so they absorb the seasoning without breaking apart.
Why is my thick bean stew watery?
Thick bean stew is watery when it contains more cooking liquid than the beans and sauce can absorb. Simmer it uncovered until some liquid evaporates, stirring gently; avoid mashing all the beans, since that can make the texture pasty.
How do you keep the beans from breaking apart in thick bean stew?
To keep beans intact in thick bean stew, cook them gently and avoid frequent vigorous stirring. Use beans that are evenly sized, check them as they soften, and add acidic ingredients such as tomatoes after the beans have begun to tenderize.
What can you add to thick bean stew to make it more flavorful?
Onion, garlic, tomato, herbs, and spices can deepen the flavor of thick bean stew. Cook the aromatics before adding the beans, and taste near the end so you can adjust the seasoning without overcooking the softened beans.
Is thick bean stew usually served as a main dish or a side?
Thick bean stew is commonly filling enough to serve as a main dish. Bread, rice, or a crisp salad make simple accompaniments; if serving it as part of a larger meal, smaller portions work well alongside vegetables.
Can you reheat thick bean stew without drying it out?
Yes, reheat thick bean stew gently in a covered saucepan, stirring occasionally. Add a small splash of water if it has become too thick in the refrigerator, and heat only until steaming hot so the beans do not turn mushy.
Does thick bean stew need to be soaked overnight?
Soaking dried beans overnight is helpful for thick bean stew because it can shorten cooking and promote more even tenderness. If you skip soaking, the beans can still be cooked, but they may take longer; start checking them before adding acidic ingredients.
Where does thick bean stew come from?
Thick bean stew is a broad home-cooking style rather than one universally defined dish with a single origin. Bean stews appear in many food traditions, and the ingredients, seasoning, and name vary by region and household.
Thick Bean Stew Vitamins & Minerals
Vitamins
Folate
144µg · 36% DV
B1
0.3mg · 25% DV
B6
0.24mg · 14% DV
B2
0.12mg · 9% DV
Minerals
Copper
0.46mg · 51% DV
Manganese
0.84mg · 37% DV
Phosphorus
238mg · 34% DV
Iron
3.8mg · 21% DV
Potassium ⭐
662mg · 19% DV
Sodium
370mg · 16% DV
Thick Bean Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Thick Bean Stew
To burn the 270 calories in 1 cup (medium) (200 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 Thick Bean Stew?
Thick Bean Stew is a Turkish-style dish of white beans cooked with onion and, in many home versions, tomato paste, using just enough liquid for the beans to soften before the sauce reduces to a dense, spoonable consistency. It is heartier and less brothy than a conventional bean soup, with the beans at the centre of the meal.
In Turkey it is commonly served hot with rice, bread and pickles as a home-cooked lunch or dinner. English-speaking cooks may also serve it as a filling one-pot main or make it ahead, since the flavours settle as it rests. It provides plant protein and fibre; pair it with fresh salad, or use a modest amount of oil for a lighter plate.
How Nutritious Is Thick 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 Thick 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 Thick Bean Stew Contain Allergens?
No known major allergens
Which Diets Is Thick 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
Thick Bean Stew Fat Profile
SATURATED
0.84g
MONOUNSATURATED
2.96g
POLYUNSATURATED
1.58g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.