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Black-Eyed Pea Bulgur Stew Calories
Source of plant protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Black-Eyed Pea Bulgur Stew (250 g) has 298 calories. That works out to 119 calories per 100 g. It contains 46.8 g of carbs, 12.8 g of protein, 7.8 g of fat and 13 g of fiber. Its 0.5 mg of Copper covers 58% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Black-Eyed Pea Bulgur Stew Nutrition Facts
Selected: 1 serving (medium) · 250 g
298
KCAL / 250G
Carbs
46.8g
· 17% DV
Protein
12.8g
· 26% DV
Fat
7.8g
· 10% DV
Fiber
13g
· 46% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 17% · Fat 22%
Black-Eyed Pea Bulgur Stew nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 298 kcal | |
| Total fat | 7.8 g | 10% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0 g | |
| Sodium | 513 mg | 22% |
| Total carbohydrate | 46.8 g | 17% |
| Fiber | 13 g | 46% |
| Protein | 12.8 g | 26% |
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 Black-Eyed Pea Bulgur Stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 298 kcal |
| 100 g | 100 g | 119 kcal |
| 1 serving (small) | 150 g | 179 kcal |
| 1 cup (small) | 180 g | 214 kcal |
| 1 cup (medium) | 250 g | 298 kcal |
| 1 bottle (large) | 300 g | 357 kcal |
| 1 serving (large) | 350 g | 417 kcal |
| 1 bottle (extra large) | 500 g | 595 kcal |
Calculated from 119 calories per 100 g.
Frequently Asked Questions About Black-Eyed Pea Bulgur Stew
How do you make black-eyed pea bulgur stew?
Black-eyed pea bulgur stew is made by cooking softened black-eyed peas with onion, tomato paste, and seasonings, then adding bulgur near the end. Soak and cook dried peas until tender first; add enough liquid for the bulgur to soften without turning mushy.
Can you make black-eyed pea bulgur stew with canned black-eyed peas?
Yes, canned black-eyed peas work in black-eyed pea bulgur stew and save the soaking and long cooking step. Drain and rinse them, then add them once the onion and tomato base is ready; simmer with the bulgur only until the grain is tender.
Do you need to soak black-eyed peas for black-eyed pea bulgur stew?
Soaking dried black-eyed peas is helpful but not essential for black-eyed pea bulgur stew. It shortens cooking and helps the peas soften evenly; drain and rinse the soaking water, then cook the peas until tender before combining them with bulgur.
Why are the black-eyed peas still hard in my black-eyed pea bulgur stew?
Black-eyed peas often stay hard in black-eyed pea bulgur stew because they were old, insufficiently soaked, or not fully cooked before the other ingredients were added. Acidic ingredients such as tomato can slow softening, so add them after the peas are tender.
When should you add bulgur to black-eyed pea bulgur stew?
Add bulgur to black-eyed pea bulgur stew after the black-eyed peas are tender. Bulgur cooks much faster than dried peas, so adding it too early can leave it mushy while the peas are still firm; simmer until the grain has absorbed the liquid.
Can you use a different grain in black-eyed pea bulgur stew?
Yes, you can replace the bulgur in black-eyed pea bulgur stew with a grain such as rice, but the cooking time and liquid will change. Add the substitute according to its own cooking needs, rather than following bulgur timing.
What spices go well in black-eyed pea bulgur stew?
Cumin, black pepper, paprika, and dried mint all work well in black-eyed pea bulgur stew. Start with cumin and black pepper for a savory base, then add chili or mint to suit the style of stew you prefer.
What do you serve with black-eyed pea bulgur stew?
Serve black-eyed pea bulgur stew with a crisp salad, plain yogurt, or a spoonful of tangy yogurt sauce. Since the stew already combines peas and bulgur, a light side dish complements it without making the meal overly heavy.
Can you freeze black-eyed pea bulgur stew?
Yes, black-eyed pea bulgur stew can be frozen in airtight, meal-sized containers once cooled. The bulgur may soften after thawing, so reheat it gently with a splash of water or stock to loosen the texture.
Is black-eyed pea bulgur stew a good choice for people with diabetes?
People with diabetes can include black-eyed pea bulgur stew in a meal plan, but should account for the bulgur and their portion size. Black-eyed peas provide fiber, while the combined ingredients still contribute carbohydrates; a clinician or dietitian can advise on an individual plan.
Black-Eyed Pea Bulgur Stew Vitamins & Minerals
Vitamins
Folate
185µg · 46% DV
B1
0.33mg · 28% DV
B6
0.35mg · 21% DV
Biotin
5.25µg · 18% DV
Minerals
Copper
0.53mg · 59% DV
Manganese
1.2mg · 52% DV
Phosphorus
260mg · 37% DV
Magnesium
108mg · 26% DV
Sodium
513mg · 22% DV
Potassium ⭐
673mg · 20% DV
Black-Eyed Pea Bulgur Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black-Eyed Pea Bulgur Stew
To burn the 298 calories in 1 serving (medium) (250 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 Black-Eyed Pea Bulgur Stew?
Black-Eyed Pea Bulgur Stew is a homely Turkish-style pot dish made with dried black-eyed peas and bulgur, commonly cooked with onion and tomato. Depending on the household, it may be left brothy or simmered down to a thicker, spoonable consistency.
The peas bring a gentle earthiness, while bulgur gives the stew a pleasantly chewy, grainy body. In Turkey it is served as a filling main, often alongside salad, pickles or yogurt; elsewhere, it fits easily into a weeknight meal with flatbread or greens. It offers plant protein and fibre, with 5.2 g of fibre per 100 g. For a lighter bowl, use modest oil and add extra vegetables.
How Nutritious Is Black-Eyed Pea Bulgur 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 Black-Eyed Pea Bulgur 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 Black-Eyed Pea Bulgur Stew Contain Allergens?
Contains these allergens:
Which Diets Is Black-Eyed Pea Bulgur Stew Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Black-Eyed Pea Bulgur Stew Fat Profile
SATURATED
1.05g
MONOUNSATURATED
4.05g
POLYUNSATURATED
1.55g
Omega 6:3 ratio 14.2:1
Above the ideal 4:1 (14.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.