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White bean stew with vegetable oil Calories
A source of plant protein and fiber; oil and salt levels vary by recipe.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of White bean stew with vegetable oil (240 g) has 317 calories. That works out to 132 calories per 100 g. It contains 40.3 g of carbs, 17.5 g of protein, 10.8 g of fat and 13.2 g of fiber. Its 0.5 mg of Copper covers 53% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
White bean stew with vegetable oil Nutrition Facts
Selected: 1 cup (medium) · 240 g
317
KCAL / 240G
Carbs
40.3g
· 15% DV
Protein
17.5g
· 35% DV
Fat
10.8g
· 14% DV
Fiber
13.2g
· 47% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 21% · Fat 30%
White bean stew with vegetable oil nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 317 kcal | |
| Total fat | 10.8 g | 14% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 552 mg | 24% |
| Total carbohydrate | 40.3 g | 15% |
| Fiber | 13.2 g | 47% |
| Protein | 17.5 g | 35% |
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 vegetable oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 317 kcal |
| 1 tablespoon (small) | 15 g | 20 kcal |
| 1 ounce (medium) | 28.4 g | 37 kcal |
| 100 g | 100 g | 132 kcal |
| 1 cup (small) | 180 g | 238 kcal |
| 1 serving (medium) | 250 g | 330 kcal |
| 1 cup (large) | 300 g | 396 kcal |
| 1 serving (large) | 350 g | 462 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About White bean stew with vegetable oil
How do you make white bean stew with vegetable oil?
Cook soaked white beans until tender, then simmer them with sautéed onion, vegetable oil, tomato paste or tomatoes, and water. Adding the tomato mixture after the beans have begun to soften helps them cook evenly.
What ingredients go into white bean stew with vegetable oil?
White bean stew with vegetable oil usually contains dried white beans, vegetable oil, onion, tomato paste or tomatoes, and water. Paprika, black pepper, and salt are common seasonings; meat is optional, not essential.
What kind of beans are best for white bean stew with vegetable oil?
Dried white beans are the usual choice for white bean stew with vegetable oil. Small or medium beans hold their shape well, while larger creamy varieties also work; choose beans that look intact and have not been stored for years.
Do you have to soak beans for white bean stew with vegetable oil?
Soaking dried beans in cold water overnight is helpful for white bean stew with vegetable oil because it shortens cooking and promotes even tenderness. Drain and rinse them before cooking; canned beans do not need soaking.
Why are the beans in white bean stew with vegetable oil still hard?
Beans may stay hard in white bean stew with vegetable oil if they are old, cooked in hard water, or exposed to acidic tomato ingredients too early. Simmer the beans until nearly tender before adding tomato paste or tomatoes.
Can you use canned beans in white bean stew with vegetable oil?
Yes, canned white beans work in white bean stew with vegetable oil. Drain and rinse them, then add them after cooking the onion and tomato base; simmer briefly so they take on the seasoning without becoming mushy.
What should you serve with white bean stew with vegetable oil?
White bean stew with vegetable oil pairs well with rice, crusty bread, or a simple green salad. Pickled vegetables or a spoonful of yogurt can add a sharp, fresh contrast to the rich tomato-and-bean sauce.
How do you make white bean stew with vegetable oil thicker?
To thicken white bean stew with vegetable oil, mash a few beans against the side of the pot and stir them back in. Simmer uncovered for a little longer so excess liquid evaporates, rather than adding flour.
Can white bean stew with vegetable oil be frozen?
Yes, white bean stew with vegetable oil freezes well. Cool it, portion it into airtight freezer-safe containers, and leave a little space for expansion. Thaw it in the refrigerator and reheat thoroughly; the beans may soften slightly.
How long does white bean stew with vegetable oil keep in the fridge?
White bean stew with vegetable oil generally keeps for 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you need until hot throughout, rather than repeatedly warming the whole pot.
White bean stew with vegetable oil Vitamins & Minerals
Vitamins
Folate
156µg · 39% DV
B1
0.29mg · 24% DV
Biotin
4.8µg · 16% DV
B6
0.24mg · 14% DV
Minerals
Copper
0.48mg · 53% DV
Manganese
0.96mg · 42% DV
Phosphorus
276mg · 39% DV
Iron
5.04mg · 28% DV
Sodium
552mg · 24% DV
Potassium ⭐
792mg · 23% DV
White bean stew with vegetable oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off White bean stew with vegetable oil
To burn the 317 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.
What is White bean stew with vegetable oil?
White bean stew with vegetable oil is a Turkish home-style dish of dried white beans simmered until tender, often with onion, tomato or tomato paste, and oil. Recipes vary from kitchen to kitchen: some are brothy, while others cook down to a thicker, rich sauce.
The beans become soft and creamy, balanced by a mild, savoury tomato flavour. In Turkey, it is commonly served for lunch or dinner with rice pilaf, bread and pickles; a fresh salad also makes a good side. It provides plant protein and fibre, with 5.5 g of fibre per 100 g. Use a measured amount of oil if you’d like a lighter version.
How Nutritious Is White bean stew with vegetable oil?
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 White bean stew with vegetable oil 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 vegetable oil Contain Allergens?
No known major allergens
Which Diets Is White bean stew with vegetable oil 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 with vegetable oil Fat Profile
SATURATED
1.44g
MONOUNSATURATED
4.8g
POLYUNSATURATED
4.32g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.