1 serving (medium) of Turkish bean stew (200 g) has 220 calories. That works out to 110 calories per 100 g. It contains 35 g of carbs, 11.2 g of protein, 4.2 g of fat and 10.4 g of fiber. Its 0.3 mg of Copper covers 29% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.

What is Turkish bean stew?

Turkish bean stew is a home-style dish of tender white beans simmered with onion, tomato and pepper paste. It is a familiar comfort food in Turkey, cooked at home and served in lokantas; some versions include meat, while others are entirely plant-based.

The beans take on a thick, savoury sauce, often with a gentle sweetness from the onion. In Turkey, it commonly arrives with rice pilaf, pickles and bread as a filling lunch or dinner. For readers elsewhere, it also works well as a make-ahead meal, since the flavours deepen after resting. Beans contribute both protein and fibre: a 100 g serving provides 5.2 g of fibre. Keep the dish lighter by using a modest amount of oil and pairing it with salad.

Turkish bean stew Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

17.5g

· 6% DV

Protein

5.6g

· 11% DV

Fat

2.1g

· 3% DV

Fiber

5.2g

· 19% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 63% · Protein 20% · Fat 17%

Turkish bean stew Vitamins & Minerals

Vitamins

0.12mg · 10% DV

Folate

35µg · 9% DV

Biotin

2µg · 7% DV

0.08mg · 5% DV

Minerals

Iron

2mg · 11% DV

Sodium

220mg · 10% DV

Zinc

1mg · 9% DV

Phosphorus

65mg · 9% DV

How Nutritious Is Turkish bean stew?

Nutrient density

High

75/ 100

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

63/ 100

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.

Turkish bean stew Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Turkish bean stew

To burn the 110 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Turkish 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 Turkish bean stew Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Turkish 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

Turkish bean stew Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.6g

POLYUNSATURATED

0.8g

⚖️

Omega 6:3 ratio 3.7:1

Below the ideal 4:1 — a good omega balance.

Compare Turkish bean stew

🥘vs🥣

Turkish bean stew vs Green Lentils (Boiled)6 kcal fewer per 100 g

→🥘vs🌱

Turkish bean stew vs Edamame11 kcal fewer per 100 g

→🥘vs🫘

Turkish bean stew vs White Beans17 kcal fewer per 100 g

→🥘vs🍲

Turkish bean stew vs Bean Stew with Meat10 kcal fewer per 100 g

→

Foods Similar to Turkish bean stew

🥣

Green Lentils (Boiled)

116 kcal

🌱

Edamame

121 kcal

🫘

White Beans

127 kcal

🍲

Bean Stew with Meat

120 kcal

🥣

Lentil Soup

75 kcal

🥜

Roasted Chickpeas

380 kcal

🥙

Lentil meatballs

145 kcal

🥙

Hummus

166 kcal

Frequently Asked Questions About Turkish bean stew

What is Turkish bean stew made of?

Turkish bean stew is made with white beans simmered in a tomato-and-pepper sauce, usually with onion, oil, and seasonings. Some versions include beef or pastırma, while meat-free versions rely on the beans and sauce for a hearty meal.

How do you make Turkish bean stew?

To make Turkish bean stew, soak dried white beans, then cook them with sautéed onion, tomato paste, pepper paste, and water until tender. Add the beans to the sauce and let everything simmer so they absorb its flavor without breaking apart.

What do you serve with Turkish bean stew?

Turkish bean stew is commonly served with rice pilaf, pickles, and cacık, a yogurt-and-cucumber side. Bulgur pilaf or a fresh salad also works well, especially if you want a lighter accompaniment than rice.

Do you have to soak beans for Turkish bean stew?

Soaking the dried beans before making Turkish bean stew is recommended because it helps them cook more evenly and reduces cooking time. Drain and rinse the soaking water, then cook the beans in fresh water before adding them to the sauce.

Does Turkish bean stew contain meat?

Turkish bean stew can be made with or without meat. Many home recipes are vegetarian, while regional and restaurant versions may add beef, lamb, or pastırma; check the recipe or ask how it was prepared if you avoid meat.

Why are the beans in Turkish bean stew still hard?

Beans in Turkish bean stew may stay hard if they are old, were not soaked, or were cooked in hard water. Tomato paste can also slow softening if added too early, so cook the beans until tender before simmering them in the tomato-based sauce.

Can you make Turkish bean stew in a pressure cooker?

Yes, a pressure cooker can cook Turkish bean stew more quickly, particularly when the beans have been soaked first. Cooking time varies with the beans and cooker, so follow your appliance's instructions and release pressure fully before opening it.

How long does Turkish bean stew last in the fridge?

Turkish bean stew keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it once it has cooled rather than leaving it out for hours, and reheat only the portion you plan to eat until piping hot.

Can you freeze Turkish bean stew?

Yes, Turkish bean stew freezes well. Cool it, divide it into meal-sized airtight containers, and thaw it in the refrigerator before reheating thoroughly. The beans may become a little softer after freezing, but the stew remains suitable for serving.

Is Turkish bean stew healthy?

Turkish bean stew can be a filling, nutrient-dense meal: white beans provide plant protein and fiber, while the tomato-based sauce adds flavor without requiring meat. The amount of oil and salty sides such as pickles can change the overall balance of the meal.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 26, 2026