Turnip green and white bean stew
Turnip green and white bean stew is a hearty, savory dish that combines the earthy flavor of turnip greens with the creamy texture of white beans, often simmered with aromatics like onions, garlic, and sometimes smoked meat or broth. It's a staple in Southern U.S. cuisine, where it's valued as a comforting, budget-friendly meal that makes the most of seasonal greens and pantry beans.
🍽️ Nutrition at a glance
This stew is high in protein and fiber from the white beans, while the turnip greens add vitamins A, C, and K, along with minerals like calcium and iron. A typical serving (about 1.5 cups) ranges from 250-350 calories, depending on added fats or meats, making it a nutrient-dense option.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 12 g |
| Carbs | 28 g |
| Fat | 3 g |
| Fiber | 8 g |
| Sugar | 3 g |
| Sodium | 450 mg |
| Vitamin A | 180 mcg RAE |
| Vitamin C | 25 mg |
| Vitamin K | 90 mcg |
| Folate | 120 mcg DFE |
| Calcium | 150 mg |
| Iron | 3.5 mg |
| Magnesium | 60 mg |
| Potassium | 550 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish reflects the resourceful 'peasant food' traditions of the American South, where greens and beans were often cooked together to stretch meals during lean times. Nutritionally, it's unique for combining plant-based protein with leafy greens, creating a complete meal that supports gut health and immune function.
