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A bowl of plump white beans and browned chunks of meat sits in a thick, reddish-brown broth, with a light sheen of oil on the surface.
●Low GI
⚡High Potassium
🌿High Fiber

White bean stew with meat Calories

High-protein, high-fiber bean stew

In season: Autumn · Winter

CALORIES · 100 G

133kcal

GI

31low

POTASSIUM · 100 G

365mg

FIBER · 100 G

5.1g

Quick answer

1 cup (medium) of White bean stew with meat (240 g) has 319 calories. That works out to 133 calories per 100 g. It contains 37.4 g of carbs, 20.2 g of protein, 10.8 g of fat and 12.2 g of fiber. Its 0.7 mg of Copper covers 77% of the Daily Value. Its glycemic index is 31 (low), so it raises blood sugar slowly.

White bean stew with meat Nutrition Facts

Selected: 1 cup (medium) · 240 g

319

KCAL / 240G

Carbs

37.4g

· 14% DV

Protein

20.2g

· 40% DV

Fat

10.8g

· 14% DV

Fiber

12.2g

· 44% DV

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

Calories come from: Carbs 46% · Protein 25% · Fat 29%

White bean stew with meat nutrition facts table · 1 cup (medium) (240 g)

NutrientAmount% DV
Calories319 kcal
Total fat10.8 g14%
Saturated fat2.83 g14%
Trans fat0.07 g
Sodium588 mg26%
Total carbohydrate37.4 g14%
Fiber12.2 g44%
Protein20.2 g40%

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 Cup of White bean stew with meat?

ServingAmountCalories
1 cup (medium)240 g319 kcal
1 tablespoon (small)20 g27 kcal
100 g100 g133 kcal
1 cup (small)180 g239 kcal
1 serving (large)300 g399 kcal
1 serving (extra large)400 g532 kcal
1 bottle (medium)400 g532 kcal
1 can (jumbo)800 g1064 kcal

Calculated from 133 calories per 100 g.

Frequently Asked Questions About White bean stew with meat

How do you make white bean stew with meat?

White bean stew with meat is made by simmering soaked white beans with browned meat, onion and seasonings until tender. Many Turkish-style recipes also use tomato paste. Keep the beans covered with liquid as they cook, then adjust the stew’s thickness before serving.

Do you need to soak beans for white bean stew with meat?

Soaking the beans beforehand is recommended for white bean stew with meat because it helps them cook more evenly and become tender. Drain and rinse the soaking water before cooking; unsoaked beans generally take longer to soften.

What cut of meat is best for white bean stew with meat?

Beef chuck or another stewing cut works well in white bean stew with meat because it becomes tender during slow cooking. Lamb is another option. Cut the meat into similar-sized pieces so they cook evenly with the beans.

Why are the beans in white bean stew with meat still hard?

Beans in white bean stew with meat can stay hard if they are old or have not cooked long enough. Acidic ingredients such as tomatoes can also slow softening, so add them after the beans have started to become tender.

Can you make white bean stew with meat using canned beans?

Yes, canned beans can be used for white bean stew with meat, but add them after the meat and sauce have cooked. They are already tender, so simmer the stew just long enough for the beans to take on the sauce’s flavor.

What do you serve with white bean stew with meat?

White bean stew with meat is often served with rice, especially in Turkish-style meals. Crusty bread, pickles or a simple salad also work well, giving you something to accompany the rich, savory broth.

How should you store leftover white bean stew with meat?

Store leftover white bean stew with meat in a covered container in the refrigerator, rather than leaving it at room temperature. Reheat only the portion you plan to eat and heat it thoroughly before serving.

Can you freeze white bean stew with meat?

Yes, white bean stew with meat freezes well. Cool it, divide it into meal-sized portions and seal them in freezer-safe containers. Thaw a portion safely before reheating it thoroughly, and avoid freezing it again after thawing.

Is white bean stew with meat a Turkish dish?

White bean stew with meat is a familiar Turkish home-style dish, often called etli kuru fasulye in Turkey. Recipes vary from household to household, but typically combine white beans, meat, onion and a tomato-based sauce.

Can you make white bean stew with meat in a slow cooker?

Yes, you can adapt white bean stew with meat for a slow cooker. Brown the meat and aromatics first for a deeper flavor, then cook them with soaked beans and enough liquid until the beans and meat are tender.

White bean stew with meat Vitamins & Minerals

Vitamins

Folate

177.6µg · 44% DV

B12

1.01µg · 42% DV

B3

3.96mg · 25% DV

B1

0.29mg · 24% DV

Minerals

Copper

0.7mg · 78% DV

Phosphorus

322mg · 46% DV

Manganese

1.01mg · 44% DV

Selenium

19µg · 35% DV

Potassium ⭐

876mg · 26% DV

Sodium

588mg · 26% DV

White bean stew with meat Glycemic Index

GLYCEMIC INDEX

31
Low
0 Low5570100

GLYCEMIC LOAD

12
Medium

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

How to Burn Off White bean stew with meat

To burn the 319 calories in 1 cup (medium) (240 g):

🚶

79min

Walking (5 km/h)

🏃

33min

Running (8 km/h)

🚴

43min

Cycling

🏊

37min

Swimming

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

What is White bean stew with meat?

White bean stew with meat is a Turkish home-style dish of dried white beans simmered with meat, usually with onion and a tomato-based sauce. The cut of meat and thickness of the broth vary from kitchen to kitchen; slow cooking softens the beans and lets them absorb the savoury juices.

In Turkey, it is commonly served for lunch or dinner with rice pilaf and pickles, and is a familiar choice at local lokantas as well as at home. The beans contribute fibre, while the beans and meat together make the stew filling and protein-rich; it provides 5.1 g of fibre per 100 g. For a lighter meal, use lean meat and less oil, and serve it with a fresh salad.

How Nutritious Is White bean stew with meat?

Nutrient density

High

72/ 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.

Is White bean stew with meat 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 with meat 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 with meat Good For?

Vegan

— Not suitable

Vegetarian

— Not 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 with meat Fat Profile

SATURATED

2.83g

MONOUNSATURATED

4.92g

POLYUNSATURATED

1.73g

⚖️

Omega 6:3 ratio 14.9:1

Above the ideal 4:1 (14.9:1).

Compare White bean stew with meat

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White bean stew with meat vs Green Lentils (Boiled)17 kcal more per 100 g
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White bean stew with meat vs Bean Stew with Meat13 kcal more per 100 g
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Foods Similar to White bean stew with meat

🥣

Green Lentils (Boiled)

116 kcal

🌱

Edamame

121 kcal

🫘

White Beans

127 kcal

🍲

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120 kcal

🥣

Lentil Soup

75 kcal

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Roasted Chickpeas

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🥙

Lentil meatballs

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🥙

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166 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.