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Turkish white bean stew Calories
High in fiber and plant protein
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Turkish white bean stew (200 g) has 310 calories. That works out to 155 calories per 100 g. It contains 47 g of carbs, 15.2 g of protein, 8.2 g of fat and 13 g of fiber. Its 0.5 mg of Copper covers 60% of the Daily Value. Its glycemic index is 31 (low), so it raises blood sugar slowly.
Turkish white bean stew Nutrition Facts
Selected: 1 serving (medium) · 200 g
310
KCAL / 200G
Carbs
47g
· 17% DV
Protein
15.2g
· 30% DV
Fat
8.2g
· 11% DV
Fiber
13g
· 46% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 19% · Fat 23%
Turkish white bean stew nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 310 kcal | |
| Total fat | 8.2 g | 11% |
| Saturated fat | 1.1 g | 6% |
| Trans fat | 0 g | |
| Sodium | 490 mg | 21% |
| Total carbohydrate | 47 g | 17% |
| Fiber | 13 g | 46% |
| Protein | 15.2 g | 30% |
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 Turkish white bean stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 310 kcal |
| 1 tablespoon (medium) | 18 g | 28 kcal |
| 100 g | 100 g | 155 kcal |
| ½ cup (small) | 120 g | 186 kcal |
| 1 serving (small) | 150 g | 233 kcal |
| 1 cup (medium) | 240 g | 372 kcal |
| 1 serving (large) | 300 g | 465 kcal |
| 1.5 cup (large) | 360 g | 558 kcal |
| 1 pack (whole) | 400 g | 620 kcal |
Calculated from 155 calories per 100 g.
Frequently Asked Questions About Turkish white bean stew
What is Turkish white bean stew?
Turkish white bean stew, called kuru fasulye in Turkish, is a home-style dish of white beans simmered with onion, tomato paste and water. It is commonly served as a main meal, often alongside rice and pickles.
How is Turkish white bean stew traditionally made?
Turkish white bean stew is traditionally made by cooking soaked dried beans with sautéed onion, tomato paste and water until tender. Some versions include meat, but a simple pot with beans and tomato paste is also common in Turkish home cooking.
Which beans are used in Turkish white bean stew?
Turkish white bean stew is made with dried white beans, often a large, plump variety that softens without completely falling apart. The exact variety can differ by household; fresh, evenly sized beans generally cook more consistently than older ones.
Do you have to soak beans for Turkish white bean stew?
Soaking the dried beans first is recommended for Turkish white bean stew because it helps them cook more evenly. Drain and rinse the soaking water, then cook the beans in fresh water with the other ingredients.
How is Turkish white bean stew different from baked beans?
Turkish white bean stew is usually simmered on the stovetop with onion and tomato paste, and is served as a savory main dish. Baked beans are often sweeter and baked or prepared in a thicker sauce, so the flavor and texture are different.
Is Turkish white bean stew spicy?
Turkish white bean stew is usually savory rather than hot. Tomato paste, onion and sometimes mild pepper provide its main flavor; red pepper flakes or other hot spices can be added at the table or during cooking if you want more heat.
What do you serve with Turkish white bean stew?
Turkish white bean stew is commonly served with rice pilaf, bread and pickles. A fresh salad or sliced onion also works well, while rice is the classic pairing for soaking up the stew’s tomato-rich cooking liquid.
Can you make Turkish white bean stew with canned beans?
Yes, canned white beans can be used for Turkish white bean stew. Drain and rinse them, then add them after the onion and tomato paste have cooked; simmer just long enough for the beans to absorb the sauce without breaking apart.
Can you freeze Turkish white bean stew?
Yes, Turkish white bean stew freezes well. Cool it, divide it into meal-sized airtight containers and freeze; thaw it before reheating thoroughly. If the sauce has thickened, stir in a little water as it warms.
How long does Turkish white bean stew last in the fridge?
Keep Turkish white bean stew in a covered container in the refrigerator and eat it within a few days. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat so the rest is not warmed repeatedly.
Turkish white bean stew Vitamins & Minerals
Vitamins
Folate
130µg · 33% DV
B1
0.32mg · 27% DV
B6
0.24mg · 14% DV
Biotin
3.6µg · 12% DV
Minerals
Copper
0.54mg · 60% DV
Manganese
0.96mg · 42% DV
Phosphorus
258mg · 37% DV
Iron
4.3mg · 24% DV
Potassium ⭐
730mg · 21% DV
Sodium
490mg · 21% DV
Turkish white bean stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Turkish white bean stew
To burn the 310 calories in 1 serving (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 Turkish white bean stew?
Turkish white bean stew is a home-style dish of dried white beans simmered with onion and tomato or tomato paste. It may include meat, though meat-free versions are common in Turkish cooking.
The beans turn tender as the cooking liquid thickens into a savoury sauce. In Turkey and in Turkish homes abroad, it is often served with rice pilaf and pickles, with bread alongside to catch the sauce. It makes a filling main meal, with plenty of fibre and plant protein as well as a substantial amount of carbohydrate. For a lighter pot, use less oil and skip the meat; a crisp salad makes a fresh accompaniment.
How Nutritious Is Turkish 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 Turkish 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 Turkish white bean stew Contain Allergens?
No known major allergens
Which Diets Is Turkish white 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 white bean stew Fat Profile
SATURATED
1.1g
MONOUNSATURATED
4.7g
POLYUNSATURATED
1.68g
Omega 6:3 ratio 26:1
Above the ideal 4:1 (26:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.