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Artichoke, broad beans and peas stew Calories
High in fiber with moderate plant protein
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Artichoke, broad beans and peas stew (220 g) has 172 calories. That works out to 78 calories per 100 g. It contains 24.6 g of carbs, 7.5 g of protein, 5.3 g of fat and 10.1 g of fiber. Its 39.6 µg of Vitamin K covers 33% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Artichoke, broad beans and peas stew Nutrition Facts
Selected: 1 serving (medium) · 220 g
172
KCAL / 220G
Carbs
24.6g
· 9% DV
Protein
7.5g
· 15% DV
Fat
5.3g
· 7% DV
Fiber
10.1g
· 36% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 17% · Fat 27%
Artichoke, broad beans and peas stew nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 0.7 g | 3% |
| Trans fat | 0 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 24.6 g | 9% |
| Fiber | 10.1 g | 36% |
| Protein | 7.5 g | 15% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Artichoke, broad beans and peas stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 172 kcal |
| 1 tablespoon (shredded) | 20 g | 16 kcal |
| 4 tablespoon (small) | 80 g | 62 kcal |
| 100 g | 100 g | 78 kcal |
| 1 piece (whole) | 140 g | 109 kcal |
| 1 cup (medium) | 180 g | 140 kcal |
| 1 cup (large) | 260 g | 203 kcal |
| 2 piece (double) | 280 g | 218 kcal |
| 1 serving (large) | 300 g | 234 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Artichoke, broad beans and peas stew
How do you make Artichoke, broad beans and peas stew?
Artichoke, broad beans and peas stew is typically made with olive oil, onion, lemon and water. Soften the onion, add the prepared vegetables and cook gently until tender; a little lemon in the cooking liquid helps keep the artichokes bright.
What do you serve with Artichoke, broad beans and peas stew?
Artichoke, broad beans and peas stew works well as a light main dish with crusty bread, or as a side alongside grilled fish or chicken. Fresh dill and a spoonful of yogurt are also common accompaniments, though the dish is often served on its own.
Can you use frozen artichokes for Artichoke, broad beans and peas stew?
Yes, frozen artichokes can be used in Artichoke, broad beans and peas stew. Add them according to the package directions and avoid overcooking, since frozen pieces may soften faster than fresh artichokes.
How do you stop Artichoke, broad beans and peas stew from turning brown?
To keep Artichoke, broad beans and peas stew from turning brown, put freshly trimmed artichokes straight into water with lemon juice. Add lemon to the cooking liquid too, as cut artichoke surfaces darken when exposed to air.
Does Artichoke, broad beans and peas stew need to be served cold?
No, Artichoke, broad beans and peas stew does not have to be served cold, but it is often served at room temperature or chilled as an olive-oil vegetable dish. Letting it rest after cooking gives the vegetables time to absorb the lemony cooking juices.
Do you need to peel broad beans for Artichoke, broad beans and peas stew?
Usually, the broad beans used in Artichoke, broad beans and peas stew are shelled from their pods and added as the inner beans. If those beans have a thick, tough outer skin, blanch and slip off that skin for a more tender result.
Can Artichoke, broad beans and peas stew be made with canned peas?
Yes, canned peas can be used in Artichoke, broad beans and peas stew, but drain and rinse them first. Stir them in near the end of cooking so they heat through without becoming mushy.
How long does Artichoke, broad beans and peas stew last in the fridge?
Artichoke, broad beans and peas stew keeps for about three days in a covered container in the refrigerator. Cool it promptly rather than leaving it out for a long time, and reheat only the portion you plan to eat.
Can you freeze Artichoke, broad beans and peas stew?
Yes, Artichoke, broad beans and peas stew can be frozen, although the artichokes may become softer after thawing. Cool it first, freeze it in airtight portions, and thaw it in the refrigerator before reheating.
Why is Artichoke, broad beans and peas stew bitter?
Artichoke, broad beans and peas stew can taste bitter if the artichokes are old or fibrous, or if their fuzzy choke was not fully removed. Trim the artichokes carefully and balance a bitter edge with lemon and a little olive oil.
Artichoke, broad beans and peas stew Vitamins & Minerals
Vitamins
Vitamin K
39.6µg · 33% DV
Folate
114.4µg · 29% DV
Vitamin C
23.1mg · 26% DV
Vitamin E
2.42mg · 16% DV
Minerals
Copper
0.26mg · 29% DV
Manganese
0.53mg · 23% DV
Phosphorus
158mg · 23% DV
Sodium
462mg · 20% DV
Potassium ⭐
561mg · 17% DV
Artichoke, broad beans and peas stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Artichoke, broad beans and peas stew
To burn the 172 calories in 1 serving (medium) (220 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Artichoke, broad beans and peas stew?
Artichoke, broad beans and peas stew is a spring vegetable dish made with artichoke hearts, shelled broad beans and peas, usually cooked gently with olive oil, onion and lemon. Dill is a common finishing touch, bringing a fresh, herbal note.
The vegetables turn tender while keeping their distinct flavours, and the lemon gives the stew a gentle brightness. In Turkey it is often served cool or at room temperature as an olive-oil dish, either as a side or part of a meze spread; crusty bread makes a useful accompaniment. It is high in fibre and provides a moderate amount of plant protein. For a lighter version, use olive oil sparingly and let lemon and herbs provide plenty of flavour.
How Nutritious Is Artichoke, broad beans and peas stew?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Artichoke, broad beans and peas stew Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Artichoke, broad beans and peas stew Contain Allergens?
No known major allergens
Which Diets Is Artichoke, broad beans and peas stew Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Artichoke, broad beans and peas stew Fat Profile
SATURATED
0.7g
MONOUNSATURATED
2.31g
POLYUNSATURATED
1.56g
Omega 6:3 ratio 7.6:1
Above the ideal 4:1 (7.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.