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Vegetarian Bean Stew Calories
Plant-based protein, fiber, iron and folate source. Low fat, vegan.
CALORIES
GI
POTASSIUM
FIBER
Vegetarian Bean Stew Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
18.5g
· 67%
Protein
6.5g
· 23%
Fat
1.2g
· 10%
Fiber
5.6g
Vegetarian Bean Stew Vitamins & Minerals
Vitamins
Folate
55µg · 14% DV
B1
0.15mg · 13% DV
Biotin
2.5µg · 8% DV
B2
0.07mg · 5% DV
Minerals
Phosphorus
95mg · 14% DV
Iron
2mg · 11% DV
Sodium
250mg · 11% DV
Zinc
1mg · 9% DV
Vegetarian Bean Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Vegetarian 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 Vegetarian Bean Stew Contain Allergens?
No known major allergens
Which Diets Is Vegetarian 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
Vegetarian Bean Stew Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.15g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
Foods Similar to Vegetarian Bean Stew
Vegetarian Bean Stew — Frequently Asked Questions
How can I make vegetarian bean stew less likely to cause gas?
Soaking dried beans, discarding the soaking water, and cooking them thoroughly in fresh water may help reduce digestive discomfort. Introducing bean dishes in smaller portions can also give your gut time to adjust to more fibre.
Why do beans stay hard in a vegetarian bean stew?
Older beans, insufficient soaking, undercooking, or very hard water can all keep beans firm. Adding acidic ingredients such as tomatoes, tomato paste, or lemon after the beans have softened can make cooking easier.
How can I add more flavour to vegetarian bean stew without meat?
Slowly cooking onions and using garlic, bay leaf, cumin, smoked or sweet paprika, and good-quality olive oil can build a fuller flavour. Letting the stew rest briefly after cooking also helps the flavours meld.
Is vegetarian bean stew better with rice or bread?
Both rice and bread pair well with beans because grains complement the amino acid profile of bean protein. Choose a portion that suits your meal, and add a vegetable side such as a salad for more variety.
Should I eat vitamin C-rich foods with vegetarian bean stew?
Yes. Foods such as peppers, parsley, citrus, or a lemon-dressed salad can support absorption of the non-haem iron found in beans.
Is vegetarian bean stew a good meal before or after exercise?
Because it is fibre-rich, eating it immediately before training may feel heavy for some people. It is often more comfortable after exercise or a few hours beforehand, especially when paired with rice or bread.
Can eating vegetarian bean stew at night cause discomfort?
Eating it at night is not inherently unhealthy, but beans may worsen bloating or reflux in sensitive people. A smaller serving and finishing the meal well before lying down may help.
How long does cooked vegetarian bean stew keep in the fridge?
Refrigerate the stew in a covered container within two hours of cooking. It is generally best eaten within three to four days, and it should be reheated until steaming hot throughout.
Can vegetarian bean stew be frozen?
Yes, it freezes well when cooled and divided into meal-sized portions. Thaw it in the refrigerator when possible, and avoid refreezing a stew that has already been thawed.
Who should be cautious with vegetarian bean stew?
People with irritable bowel symptoms may find beans trigger gas or abdominal discomfort, especially with larger servings. Anyone with kidney disease or a medically prescribed low-potassium or low-phosphorus diet should ask their clinician or dietitian about suitable portions.
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Nutrition data compiled from USDA FoodData Central and scientific sources.