Recipes · Turkish · Stews
Kuru Fasulye
One serving has 471 kcal and 21 g protein, and at least a fifth of a woman's daily need of copper (80%), folate (66%), manganese (65%), thiamin (54%), phosphorus (50%) and magnesium (46%). Ready in 590 minutes.
- Preparation: 495 min
- Cooking: 95 min
- Makes: 1 serving (473 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free
- Contains: beef
Ingredients
- 70 g Navy beans, dried
- 40 g Onions, raw
- 4 g Garlic, raw
- 15 g Tomato paste
- 12 g Vegetable oil
- 0.5 g Paprika
- 1 g Salt
- 300 g Water
- 30 g Beef sausage, smoked
Method
- Soak the dried beans in plenty of water overnight, then drain and rinse. Boil hard in fresh water for 10 minutes, then reduce the heat and simmer for 45-60 minutes until just tender; drain.
- Heat the oil in a pot and cook the onion and garlic for 4-5 minutes until soft.
- Add the sliced sausage and cook for 2 minutes.
- Stir in the tomato paste and paprika, then add the cooked beans and the water. Bring to a boil, then simmer uncovered for 25-30 minutes until the sauce thickens and the beans are very tender.
- Season with the salt and serve hot, traditionally with rice and pickles.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 471 kcal | 22% |
| Carbohydrates | 51.4 g | |
| Water | 373 mL | |
| Fiber | 12.3 g | 41% |
| Protein | 21.3 g | 44% |
| Tryptophan | 0.22 g | |
| Threonine | 0.69 g | |
| Isoleucine | 0.88 g | |
| Leucine | 1.6 g | |
| Lysine | 1.3 g | |
| Methionine | 0.3 g | |
| Cystine | 0.2 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.5 g | |
| Valine | 1.1 g | |
| Histidine | 0.51 g | |
| Fat | 21.3 g | |
| Monounsaturated | 6.7 g | |
| Polyunsaturated | 7.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.6 g | |
| Saturated | 5.4 g | |
| Trans-Fats | 0.08 g | |
| Cholesterol | 20.1 mg | |
| Calcium | 137 mg | 14% |
| Copper | 0.72 mg | 80% |
| Iron | 5.1 mg | 28% |
| Magnesium | 142 mg | 46% |
| Manganese | 1.2 mg | 65% |
| Phosphorus | 348 mg | 50% |
| Potassium | 1,120 mg | 24% |
| Selenium | 13.7 µg | 25% |
| Sodium | 754 mg | |
| Zinc | 3.7 mg | 46% |
| Thiamin (vitamin B1) | 0.59 mg | 54% |
| Riboflavin (vitamin B2) | 0.2 mg | 18% |
| Niacin (vitamin B3) | 3.1 mg | 22% |
| Pantothenic acid (vitamin B5) | 0.68 mg | 14% |
| Pyridoxine (vitamin B6) | 0.47 mg | 36% |
| Folate (vitamin B9) | 266 µg | 66% |
| Cobalamin (vitamin B12) | 0.56 µg | 23% |
| Choline | 70.6 mg | 17% |
| Vitamin A | 23.7 µg | 3% |
| Vitamin C | 7.5 mg | 10% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 26.2 µg | 29% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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