Cooked White Beans 多少卡路里？

# How Many Calories and What are the Nutritional Values of White Beans? White beans are a hearty and delicious classic that has reigned in the heart of Turkish cuisine, gracing our tables for generations. This indispensable legume of our traditional dishes not only delights the palate but also, with its rich nutritional values, is an important part of our healthy eating regimen. Sometimes the best accompaniment to rice, and sometimes appearing as a standalone meal star, white beans are among the favorites of people of all ages, thanks to their budget-friendly and filling properties. This legendary flavor, extending from the fertile lands of Anatolia to our tables, is a comforting meal that warms us, especially on cold winter days. So, what do these much-loved and frequently consumed white beans offer us in terms of nutritional value, and what benefits await us in a single serving? ## White Beans: An Energy Store and a Nutritious Choice Cooked white beans contain many macro and micronutrients essential for a healthy life. Every 100 grams of cooked white beans provides a balanced fuel with an average of **139.00 kcal of energy**, adding dynamism to your body throughout the day. This energy value makes it an ideal choice, especially for individuals with high energy needs and those adopting an active lifestyle. One of the most important features that make white beans a favorite among nutritionists is their remarkable **protein content**. Containing approximately **9.70 grams of protein** per 100 grams, white beans are an excellent plant-based protein source, especially for those following vegetarian and vegan diets. Protein, which is vital for muscle development, repair, and general body functions, also helps with portion control by increasing the feeling of fullness. White beans are also very rich in **fiber**, one of the keys to a healthy digestive system. A serving (100 grams) of cooked white beans offers approximately **6.3 grams of fiber**. This high fiber content supports bowel health, helps prevent problems like constipation, and plays a role in balancing blood sugar. Additionally, fiber can help you stay full for longer, supporting you in achieving your weight management goals. White beans are also a rich source of complex **carbohydrates**. The **25.00 grams of carbohydrates** found in every 100 grams meet your body's basic energy needs. These complex carbohydrates slowly raise blood sugar, preventing sudden energy drops and providing long-lasting energy. Carbohydrates, the main fuel source for our brain and muscles, can be met healthily with white beans. Also notable for their low **fat** content, white beans contain only **0.50 grams of fat** per 100 grams. This makes them a heart-friendly food that helps balance cholesterol levels. An indispensable part of a healthy diet, white beans are a superfood that must be on your plates with their filling and nutritious properties. ## The Pearl of Turkish Cuisine: Classic White Bean Stew Recipe One of the biggest reasons we love white beans so much is undoubtedly their ability to transform into delicious dishes. Here is a traditional Turkish-style, hearty, and appetizing white bean stew recipe: **Ingredients:** * 2 cups dried white beans * 200 gr diced meat (optional, beef or lamb) * 2 medium-sized dry onions * 2 tablespoons tomato paste * 1 tablespoon red pepper paste (optional) * 3-4 tablespoons olive oil or butter * 4-5 cups hot water * Salt, black pepper, red pepper flakes (to taste) **Preparation:** 1. **Prepare the Beans:** Soak the dried white beans in plenty of water overnight. The next day, drain the water, put them in a pot, and add enough fresh water to cover them, then boil. Drain the boiling water and set aside. (You can boil them in a pressure cooker for 10-15 minutes.) 2. **Sauté Onions and Meat:** In a large pot, heat the olive oil or butter. Sauté the chopped onions until they turn pink. If using meat, add the diced meat when the onions soften and sauté until it releases and absorbs its juices. 3. **Tomato Paste and Spices:** After the meat and onions are well sautéed, add the tomato paste and optionally the red pepper paste. Sauté for about 1-2 minutes until the paste's aroma is released. Add salt, black pepper, and red pepper flakes to taste, then mix. 4. **Add the Beans:** Add the boiled white beans to the pot and mix well with the tomato paste mixture. 5. **Cooking:** Add the hot water. It is sufficient for the water to cover the beans by about 1-2 fingers. Once it starts boiling, reduce the heat, cover the pot, and cook for about 45-60 minutes, stirring occasionally, until the beans are completely soft. The cooking time of the beans may vary depending on their type. 6. **Serving:** Remove the cooked white bean stew from the heat and let it rest for 5-10 minutes. Serve hot with rice, pickles, and cacık. Enjoy your meal! White beans will continue to be the crown jewel of our tables, not only for their taste but also for their nutritional value. Don't forget to make plenty of room for this traditional delicacy in your healthy and balanced diet plan!