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Tomato Paste Wheat and White Bean Stew Calories
A hearty stew with fiber and plant protein from wheat and white beans, cooked with tomato paste and a modest amount of oil.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tomato Paste Wheat and White Bean Stew (300 g) has 345 calories. That works out to 115 calories per 100 g. It contains 59.1 g of carbs, 15.6 g of protein, 6.6 g of fat and 15.3 g of fiber. Its 1.3 mg of Manganese covers 55% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Tomato Paste Wheat and White Bean Stew Nutrition Facts
Selected: 1 serving (medium) · 300 g
345
KCAL / 300G
Carbs
59.1g
· 21% DV
Protein
15.6g
· 31% DV
Fat
6.6g
· 8% DV
Fiber
15.3g
· 55% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 17% · Fat 17%
Tomato Paste Wheat and White Bean Stew nutrition facts table · 1 serving (medium) (300 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 345 kcal | |
| Total fat | 6.6 g | 8% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 570 mg | 25% |
| Total carbohydrate | 59.1 g | 21% |
| Fiber | 15.3 g | 55% |
| Protein | 15.6 g | 31% |
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 Tomato Paste Wheat and White Bean Stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 300 g | 345 kcal |
| 1 tablespoon (medium) | 15 g | 17 kcal |
| 1 ounce (medium) | 28.4 g | 33 kcal |
| 100 g | 100 g | 115 kcal |
| 1 cup (small) | 180 g | 207 kcal |
| 1 serving (small) | 200 g | 230 kcal |
| 1 cup (medium) | 240 g | 276 kcal |
| 1 cup (large) | 300 g | 345 kcal |
| 1 serving (large) | 400 g | 460 kcal |
Calculated from 115 calories per 100 g.
Frequently Asked Questions About Tomato Paste Wheat and White Bean Stew
How do you make tomato paste wheat and white bean stew?
Tomato paste wheat and white bean stew is made by simmering cooked wheat and white beans with an onion and tomato-paste base. Cook the grains and beans until tender first, then combine them with the seasoned sauce so they keep their shape.
Can you use canned white beans in tomato paste wheat and white bean stew?
Yes, canned white beans work well in tomato paste wheat and white bean stew. Drain and rinse them, then stir them in near the end of cooking; they are already soft and can break apart if simmered for too long.
What kind of wheat is best for tomato paste wheat and white bean stew?
Whole wheat berries are best for tomato paste wheat and white bean stew because they stay pleasantly chewy in the broth. Cracked wheat cooks faster and gives the stew a softer, thicker texture, so add it later and watch that it does not turn mushy.
Why is my tomato paste wheat and white bean stew too thick?
Tomato paste wheat and white bean stew thickens as the wheat absorbs liquid and releases starch. Stir in hot water or broth a little at a time until it reaches the consistency you want, then taste and adjust the seasoning.
Can tomato paste wheat and white bean stew be made in a slow cooker?
Yes, tomato paste wheat and white bean stew can be made in a slow cooker, but dried beans should be soaked and cooked thoroughly first. Add cooked beans and wheat with the tomato mixture so the grains do not become overly soft during a long cook.
Can you make tomato paste wheat and white bean stew with canned tomatoes instead of tomato paste?
Yes, canned tomatoes can replace tomato paste in tomato paste wheat and white bean stew, but the result will be less concentrated and more watery. Simmer the tomatoes until reduced, and use less added liquid to keep the stew hearty.
How can you add more flavor to tomato paste wheat and white bean stew?
Toast the tomato paste with softened onion and garlic before adding the cooked wheat and beans. Paprika, cumin, black pepper, or a bay leaf can deepen the flavor; finish with fresh parsley or a squeeze of lemon if you like.
What should you serve with tomato paste wheat and white bean stew?
Serve tomato paste wheat and white bean stew with crusty bread, a crisp green salad, or pickled vegetables. Since wheat is already in the stew, bread is optional; a fresh, acidic side balances its earthy, rich flavor.
How long does tomato paste wheat and white bean stew keep in the fridge?
Tomato paste wheat and white bean stew keeps for about three days in a covered container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat until it is steaming hot.
Does tomato paste wheat and white bean stew freeze well?
Yes, tomato paste wheat and white bean stew freezes well in meal-sized portions. Thaw it in the refrigerator and reheat gently with a splash of water; the wheat may soften slightly after freezing, but the stew will still be satisfying.
Tomato Paste Wheat and White Bean Stew Vitamins & Minerals
Vitamins
Folate
105µg · 26% DV
B1
0.24mg · 20% DV
B6
0.3mg · 18% DV
Biotin
4.5µg · 15% DV
Minerals
Manganese
1.26mg · 55% DV
Copper
0.48mg · 53% DV
Phosphorus
288mg · 41% DV
Selenium
18µg · 33% DV
Sodium
570mg · 25% DV
Potassium ⭐
750mg · 22% DV
Tomato Paste Wheat and White Bean Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato Paste Wheat and White Bean Stew
To burn the 345 calories in 1 serving (medium) (300 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 Tomato Paste Wheat and White Bean Stew?
Tomato paste wheat and white bean stew brings together chewy wheat kernels and tender white beans, simmered with tomato paste and a modest amount of oil. The wheat gives the dish a hearty bite, while the beans soften into the rich, gently tangy tomato broth. Serve it warm as a filling main meal; a crisp salad, pickles or bread make easy accompaniments.
Wheat and beans contribute fibre and plant protein, making this a substantial, mostly plant-based stew without relying on much oil. For a lighter meal, keep the oil modest and pair a bowl with fresh vegetables.
How Nutritious Is Tomato Paste Wheat and 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 Tomato Paste Wheat and 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 Tomato Paste Wheat and White Bean Stew Contain Allergens?
Contains these allergens:
Which Diets Is Tomato Paste Wheat and White Bean Stew Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Tomato Paste Wheat and White Bean Stew Fat Profile
SATURATED
0.9g
MONOUNSATURATED
3.6g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.