Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Fiber-rich vegetable stew with peas, potatoes, and carrots
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Pea potato carrot stew (240 g) has 187 calories. That works out to 78 calories per 100 g. It contains 32.2 g of carbs, 6.2 g of protein, 4.3 g of fat and 7.4 g of fiber. Its 504 µg of Vitamin A covers 56% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
187
KCAL / 240G
Carbs
32.2g
· 12% DV
Protein
6.2g
· 12% DV
Fat
4.3g
· 6% DV
Fiber
7.4g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 13% · Fat 20%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 187 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.58 g | 3% |
| Trans fat | 0 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 32.2 g | 12% |
| Fiber | 7.4 g | 26% |
| Protein | 6.2 g | 12% |
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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 187 kcal |
| 1 tablespoon (mini) | 18 g | 14 kcal |
| 1 piece (half) | 90 g | 70 kcal |
| 100 g | 100 g | 78 kcal |
| 1 serving (small) | 150 g | 117 kcal |
| 1 cup (small) | 180 g | 140 kcal |
| 1 serving (medium) | 250 g | 195 kcal |
| 1 cup (large) | 320 g | 250 kcal |
| 1 serving (large) | 400 g | 312 kcal |
Calculated from 78 calories per 100 g.
To make pea potato carrot stew, soften chopped onion in oil, stir in the potatoes and carrots, then add liquid and simmer until nearly tender. Add the peas toward the end so they keep their shape.
Pea potato carrot stew is built around peas, potatoes, and carrots, usually cooked with onion, oil, and broth or water. Tomato, garlic, and herbs are common additions, but the exact recipe varies by household.
Yes, canned peas work in pea potato carrot stew. Drain and rinse them, then stir them in near the end just long enough to heat through; adding them earlier can make them break apart during simmering.
Yes, pea potato carrot stew can be made in a slow cooker. Cook the potatoes and carrots in the liquid first, then add peas near the end of cooking so they do not become overly soft.
To thicken pea potato carrot stew, mash a few cooked potato pieces against the side of the pot and stir them back in. This thickens the broth without needing flour or changing the stew’s main ingredients.
Thyme, parsley, and black pepper all suit pea potato carrot stew. Add dried herbs while it simmers so their flavor spreads through the broth, and stir in fresh parsley near serving for a brighter finish.
Yes, meat can be added to pea potato carrot stew, although it is also commonly prepared without it. Brown bite-size chicken or stewing meat with the onion first, then cook it until tender before serving.
Serve pea potato carrot stew with crusty bread, rice, or a simple green salad. Bread is useful for soaking up the broth, while rice makes the meal more substantial without competing with the vegetables.
Reheat pea potato carrot stew gently in a saucepan, stirring occasionally and adding a splash of water or broth if it has thickened. Heat only the portion you plan to eat, since repeated reheating softens the vegetables.
Yes, pea potato carrot stew can be prepared ahead and refrigerated once cooled. The flavors meld as it rests, though the potatoes may soften; reheat it gently and add a little liquid if the broth has thickened.
Vitamins
Vitamin A
504µg · 56% DV
Vitamin C
27.6mg · 31% DV
Vitamin K
31.2µg · 26% DV
B6
0.38mg · 22% DV
Minerals
Copper
0.22mg · 24% DV
Sodium
504mg · 22% DV
Potassium ⭐
684mg · 20% DV
Manganese
0.46mg · 20% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 187 calories in 1 cup (medium) (240 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.
Pea potato carrot stew is a simple home-style vegetable dish made by simmering peas, potatoes and carrots until tender. It is common in Turkish cooking, where recipes may also include onion, tomato or tomato paste and a little oil; there is no single fixed regional version.
The vegetables become soft and the broth lightly thickened, with sweet notes from the peas and carrots and a hearty texture from the potatoes. In Turkey, it is often served warm with rice or bread, though an olive-oil version can also be enjoyed at room temperature. It is a fibre-rich, vegetable-forward meal. For a lighter plate, keep the oil modest and serve it with a crisp salad; bread or rice makes it more substantial.
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.
Medium
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.
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.
No known major allergens
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
SATURATED
0.58g
MONOUNSATURATED
1.87g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.