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Overview

Kuru Fasulye

Turkish White Bean Stew, Etli Kuru Fasulye (meat version), Zeytinyagli Kuru Fasulye (olive-oil version)

This kuru fasulye recipe turns dried white beans, onion, tomato paste and olive oil into Turkey's beloved bean stew, simmered until the beans are creamy and the sauce is thick and brick-red. It is made without meat, so the beans and olive oil do all the work. One serving is about 450 g, a generous bowl best eaten with rice pilaf.

Kuru fasulye means “dry beans” in Turkish. Dried beans reached Anatolia from the Americas and became a staple of home cooking and of the esnaf lokantası, the tradesmen's restaurants that serve workers a quick lunch. The small İspir bean from Erzurum is the most prized variety, and the classic plate is a bowl of beans beside rice pilaf.

Pairs well with: Rice pilaf and pickled peppers on the side.

Provenance

Turkey flag Turkey

Turkish Home Classic

Middle Eastern

Time Dedication

1h 30m

15m prep • 75m cook

Batch Yield

4 Servings

453 kcal per serving

1 serving ≈ 450 g

Technical Skill

Intermediate

Medium (Slow Simmer)

Meal Timing & Digestive Fit

Breakfast

Not Advised

Lunch

Hearty Midday Main

Dinner

Ideal Hearty Main

Snack & Tea

Inappropriate

Occasions: Family dinners, cold evenings, weekly meal prep Cost: Low — about $2–3 per serving at home
A bowl of kuru fasulye, white beans in a red tomato sauce with chopped parsley

Turkish Home Classic

Photo: E4024, CC BY-SA 4.0, via Wikimedia Commons

The Heritage Formulary

Measured Ingredients

Estimated cost: Low — about $2–3 per serving at home (USD)

Made from dried beans with tomato paste and olive oil, simmered until creamy.

Execution Methodology & Culinary Technique

Step-by-Step Cooking Guide

Active 1h 30m
P

Prep Stage: Beans, Onion & Sauce Base

15 Mins • Soaking Overnight + Chopping

The night before, rinse the dried beans, cover them with plenty of cold water and leave them to soak overnight. On the day, drain and rinse them, then dice the onion and pepper, mince the garlic, chop the tomatoes and measure out the tomato paste, oil and salt.

Maestro Tip: Soaking is not optional with dried beans: it halves the cooking time and gives a creamier bean. If you forgot, boil the beans for 10 minutes, then soak them in the hot water for 1 hour.

  1. 1

    Soak the beans overnight

    8–12 Hours (Overnight) No heat — room temperature, ~20°C (68°F)

    Rinse the 400 g dried white beans, pick out any stones, and put them in a large bowl. Cover with plenty of cold water — at least three times their volume — and leave to soak overnight. Drain and rinse before cooking.

    Beans roughly double in size, so use a bowl with room to spare.

    Done when: Beans plump, doubled in size and pale.

  2. 2

    Simmer the beans until almost tender

    40 Mins Gentle simmer, ~95°C (203°F)

    Put the drained beans in a large pot, cover with about 800 ml fresh water and bring to a boil. Skim off any foam, then lower the heat and simmer gently for about 40 minutes, until the beans are almost tender but still hold their shape.

    Do not add salt or tomato yet: salt and acid slow down softening, so the beans can stay tough for hours.

    Done when: Beans yield to a finger press but still hold their shape.

  3. 3

    Build the tomato sauce

    10 Mins Medium heat, ~175°C (350°F)

    While the beans simmer, heat the olive oil in a second large pot over medium heat. Soften the onion and green pepper for about 5 minutes, add the garlic for 1 minute, then stir in the tomato paste and chopped tomatoes. Cook for 3–4 minutes, stirring, until the paste turns brick-red and smells sweet.

    Let the paste fry properly: raw tomato paste tastes tinny, fried paste tastes rich.

    Done when: Onion soft, paste brick-red and fragrant.

  4. 4

    Combine and simmer

    20 Mins Low simmer, ~95°C (203°F)

    Tip the drained beans into the sauce, add 700 ml hot water and the salt, and stir gently. Simmer uncovered for about 20 minutes, stirring now and then, until the sauce thickens and the beans turn creamy. Add splashes of water if it gets too thick, and the chilli flakes if using.

    Stir with a wooden spoon and go gently: the beans are soft now and break easily.

    Done when: Beans creamy, sauce thick enough to coat a spoon.

  5. 5

    Rest and serve

    5 Mins No heat — resting, ~60°C (140°F)

    Take the pot off the heat and rest for 5 minutes so the sauce settles. Stir in the chopped parsley, taste and adjust the salt, then ladle into bowls and serve hot with rice pilaf.

    The stew thickens as it rests, so leave it a little looser than you want it on the plate.

    Done when: Stew settled, parsley bright, sauce glossy.

Finishing Touches & Plating

Ladle the kuru fasulye into deep bowls, spoon the thick tomato sauce over the top and serve at once with rice pilaf, pickled peppers and bread for the sauce.

Nutritional Physiology & Benefits

Nutrition

Energy

453

kcal / serving

Protein

21g

Complete AA

Carbs

69g

Complex

Fats

12g

Healthy

Per serving (4 servings · 1 serving ≈ 450 g)
Energy453 kcal
Protein21 g
Carbohydrates69 g
Fat12 g
Fibre26.0 g
Sugar6.1 g
Sodium507 mg
Per 100g
Energy101 kcal
Protein4.6 g
Carbohydrates15.4 g
Fat2.6 g
Fibre5.8 g
Sugar1.4 g
Sodium113 mg

Nutrition values are estimated — calculated from USDA FoodData Central values for the listed ingredients.

Vitamins & minerals: White beans supply iron, folate and magnesium; tomatoes add vitamin C; parsley adds vitamin K and vitamin C.

26 g Fibre per Serving

One serving carries about 26 g of fibre from the beans, which is a large share of a day's fibre in a single bowl.

Plant Protein, No Meat Needed

About 20.5 g of protein per serving comes from the beans alone, so this stew works as a main course without any meat.

Iron & Folate from Beans

White beans supply iron and folate, and the vitamin C in the tomatoes helps the body absorb the iron from the beans.

Food Pairings

What to Eat With

To optimize nutrient absorption and elevate the sensory depth, pair with these authentic accompaniments:

Sides

Rice Pilaf

The classic partner: buttery pilaf soaks up the tomato sauce and turns the stew into a full plate.

Vegetables

Shepherd's Salad

Crisp tomato, cucumber and onion with lemon cut through the richness of the beans and freshen the plate.

More Pairings

Pickled Peppers

Sharp pickled peppers give a sour crunch that lifts the deep, savoury sauce.

Drinks

Ayran

Cold salted yoghurt drink cools the palate and matches the stew's salty, savoury character.

Complete menu

Rice pilaf and pickled peppers on the side.

Digestive Guardrails

What NOT to Combine

To prevent digestive distress, sluggishness, or palate clash, avoid pairing the dish with these elements:

Eating Undercooked Dried Beans

Dried beans that are only partly cooked can upset the stomach, because some beans contain natural compounds that are only destroyed by proper boiling. Always soak and boil the beans until fully tender. This is general food information, not medical advice.

Salting or Adding Tomato Too Early

Salt and the acid in tomatoes slow down bean softening, so beans salted at the start can stay tough even after an hour. Add salt and tomato once the beans are nearly tender. This is general cooking information, not medical advice.

Leaving Cooked Beans Out for Hours

Cooked beans spoil quickly at room temperature. Cool leftovers fast and refrigerate within 2 hours. This is general food information, not medical advice.

General information only, not medical advice — consult a doctor for personal dietary decisions.

Who Should Eat It

Who Should Eat

  • General adultsA hearty plant-based dinner — about 20.5 g protein and 26 g fibre per serving, best eaten hot with rice.
  • ChildrenMild and soft, and easy to eat with a spoon; leave out the chilli flakes and serve a smaller bowl with plenty of rice.
  • ElderlySoft beans are easy to chew, but the dish is very high in fibre, so eat slowly and drink water with the meal.
  • Pregnant womenFine as a regular dinner when the beans are cooked fully through; the folate in beans is useful in pregnancy. Ask your clinician about portions.
  • Breastfeeding womenFilling and fibre-rich; beans can cause wind, so a modest portion is the comfortable choice.
  • AthletesGood recovery food, with about 20.5 g protein and plenty of slow carbohydrate per serving — pair it with rice pilaf.
  • Weight gainEnergy-dense with pilaf and easy to eat in a good amount, so it suits weight gain.
  • Weight lossFilling at about 453 kcal per serving; keep the pilaf portion small and load the plate with salad instead.

Health Conditions — Adjust or Avoid

Conditions

  • DiabetesBeans are high-fibre, slow carbohydrate, but one serving is a large portion, so watch the rice pilaf alongside. Ask your clinician about portions.
  • High blood pressureOne serving carries about 507 mg sodium, so do not add extra salt at the table and keep other salty foods out of the same meal. Ask your clinician about portions.
  • Kidney diseaseBeans are rich in potassium and protein, which matter for some kidney diets, so keep portions modest. Ask your clinician about portions.
  • GoutBeans contain moderate purines, so keep to one serving and drink water with the meal. Ask your clinician about portions.
  • Stomach issuesVery high fibre can cause gas and bloating; soaking and rinsing the beans well and eating slowly helps. Ask your clinician about portions.
  • Cardiovascular diseaseLow in fat and high in fibre, so this stew fits well in a heart-conscious pattern of eating. Ask your clinician about portions.
  • Fatty liverLow in fat and filling, so a modest portion fits well; keep the pilaf portion sensible. Ask your clinician about portions.
  • Food allergiesContains no major allergen as written (beans, tomato, onion, olive oil). People with legume allergy should not eat it. Ask your clinician about safe alternatives.
  • Special therapeutic dietsFits a vegan, vegetarian and gluten-free diet as written; a low-sodium version needs the beans cooked without salt. Discuss any therapeutic diet with a clinician.

If you have a medical condition, consult your doctor before changing your diet.

Storage & Use

Storage & Use

How to store
Cool quickly and store in a covered container, sauce and all.
In the fridge
Keeps 4 days in the fridge at 4°C (40°F) or below.
In the freezer
Up to 3 months in a sealed container.
How to reheat
Reheat gently on the hob with a splash of water, stirring, until steaming hot, to 74°C (165°F).
Freezing recommended
Yes — it freezes very well.
Signs it has spoiled
Sour smell, slimy surface, or mould.

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