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High-protein, high-fiber bean stew
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 319 kcal | |
| Total fat | 10.8 g | 14% |
| Saturated fat | 2.83 g | 14% |
| Trans fat | 0.07 g | |
| Sodium | 588 mg | 26% |
| Total carbohydrate | 37.4 g | 14% |
| Fiber | 12.2 g | 44% |
| Protein | 20.2 g | 40% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 319 kcal |
| 1 tablespoon (small) | 20 g | 27 kcal |
| 100 g | 100 g | 133 kcal |
| 1 cup (small) | 180 g | 239 kcal |
| 1 serving (large) | 300 g | 399 kcal |
| 1 serving (extra large) | 400 g | 532 kcal |
| 1 bottle (medium) | 400 g | 532 kcal |
| 1 can (jumbo) | 800 g | 1064 kcal |
Calculated from 133 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 319 calories in 1 cup (medium) (240 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.
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.
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.
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.
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.
No known major allergens
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
SATURATED
2.83g
MONOUNSATURATED
4.92g
POLYUNSATURATED
1.73g
Omega 6:3 ratio 14.9:1
Above the ideal 4:1 (14.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.