1 cup (medium) of White Bean Stew (220 g) has 242 calories. That works out to 110 calories per 100 g. It contains 40.7 g of carbs, 14.3 g of protein, 2.6 g of fat and 11.4 g of fiber. Its 0.4 mg of Copper covers 44% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.

What is White Bean Stew?

White Bean Stew is a home-style Turkish dish of tender white beans simmered with onion in a tomato-and-pepper-paste broth. It is often made without meat, though some versions include meat or sausage; recipes vary from household to household.

The beans turn soft and creamy while the sauce becomes rich and savoury. In Turkey, it is commonly served hot for lunch or dinner with rice pilaf and pickles, and bread is welcome for soaking up the sauce. It provides both protein and fibre, making it a filling meat-free option. For a lighter meal, choose a meatless version and pair it with a fresh salad.

White Bean Stew Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

18.5g

· 7% DV

Protein

6.5g

· 13% DV

Fat

1.2g

· 2% 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 67% · Protein 23% · Fat 10%

White Bean Stew Vitamins & Minerals

Vitamins

0.13mg · 11% DV

Folate

45µg · 11% DV

Biotin

2µg · 7% DV

0.08mg · 5% DV

Minerals

Phosphorus

90mg · 13% DV

Iron

2mg · 11% DV

Sodium

260mg · 11% DV

Zinc

1mg · 9% DV

How Nutritious Is White Bean Stew?

Nutrient density

High

70/ 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

65/ 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.

White 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 White 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 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 White 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 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

White Bean Stew Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.2g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 2.7:1

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

Compare White Bean Stew

🍲vs🥣

White Bean Stew vs Green Lentils (Boiled)6 kcal fewer per 100 g

→🍲vs🌱

White Bean Stew vs Edamame11 kcal fewer per 100 g

→🍲vs🫘

White Bean Stew vs White Beans17 kcal fewer per 100 g

→🍲vs🍲

White Bean Stew vs Bean Stew with Meat10 kcal fewer per 100 g

→

Foods Similar to White 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 White Bean Stew

What is White Bean Stew?

White Bean Stew is a one-pot dish of tender white beans cooked in a savory sauce. This page’s version resembles Turkish kuru fasulye, typically made with onion and tomato paste, and served hot with rice or bread.

How do you make White Bean Stew?

White Bean Stew is made by simmering cooked white beans with sautéed onion, tomato paste, and water or stock. Let the mixture cook until the beans are tender and the sauce tastes well blended; add more liquid if it thickens too much.

Should you soak beans before making White Bean Stew?

Yes, soaking dried beans before making White Bean Stew helps them cook more evenly and usually shortens the cooking time. Drain and rinse the soaking water, then cook the beans until tender before finishing them in the tomato and onion sauce.

Can you make White Bean Stew with canned beans?

Yes, canned beans work in White Bean Stew and make it quicker to prepare. Drain and rinse them first, then add them to the cooked onion and tomato sauce near the end so they heat through without breaking apart.

Why are the beans in my White Bean Stew still hard?

Beans in White Bean Stew may stay hard if they are old or have not cooked long enough. Simmer them until tender before relying on the sauce to finish the dish; acidic tomato ingredients can slow softening when added too early.

What do you serve with White Bean Stew?

White Bean Stew pairs well with rice, crusty bread, or a simple salad. For a Turkish-style meal, serve it with rice pilaf and pickles; the rice is especially good for soaking up the tomato-rich sauce.

How long does White Bean Stew keep in the fridge?

White Bean Stew keeps in the refrigerator for about three to four days in a covered container. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat until it is hot throughout.

Can you freeze White Bean Stew?

Yes, White Bean Stew freezes well. Cool it, portion it into airtight freezer-safe containers, and leave a little room for expansion. Thaw it in the refrigerator and reheat gently, adding a splash of water if the sauce has thickened.

How do you thicken White Bean Stew if it is too watery?

White Bean Stew thickens if you simmer it uncovered until excess liquid evaporates. You can also mash a few beans against the side of the pot and stir them in; this thickens the sauce without adding flour.

Can you make White Bean Stew in a slow cooker?

Yes, you can make White Bean Stew in a slow cooker, but dried beans should be fully cooked until tender before serving. For an easier method, use cooked or canned beans and add them with the tomato sauce toward the end of cooking.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026