Bean and vegetable stew

Bean and vegetable stew is a hearty, one-pot dish featuring a variety of beans simmered with vegetables like tomatoes, carrots, celery, and onions in a flavorful broth. It's a staple comfort food found in many cuisines worldwide, from Mediterranean minestrone to Latin American frijoles guisados.

🍽️ Nutrition at a glance

This dish is typically high in carbohydrates and dietary fiber from the beans and vegetables, with a moderate amount of plant-based protein. A standard serving provides a good source of vitamins and minerals, with a rough calorie estimate of 250-350 kcal.

Nutrition breakdown

Calories	280 kcal
Protein	12 g
Carbs	42 g
Fat	6 g
Fiber	14 g
Sugar	8 g
Sodium	480 mg
Potassium	620 mg
Iron	3.5 mg
Folate	120 mcg
Vitamin A	4500 IU
Vitamin C	15 mg
Magnesium	65 mg
Zinc	2 mg
Manganese	1.2 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it's a classic example of 'peasant food' that has become globally beloved for its affordability and nourishment. Nutritionally, the combination of beans and grains (if served with bread or rice) creates a complete protein, making it a valuable meal for plant-based diets.