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●Low GI

Black-Eyed Pea Dumpling Soup Calories

Hearty legume soup with plant protein and fiber

In season: Autumn · Winter

CALORIES · 100 G

104kcal

GI

47low

POTASSIUM · 100 G

228mg

FIBER · 100 G

4.4g

Quick answer

1 cup (medium) of Black-Eyed Pea Dumpling Soup (240 g) has 250 calories. That works out to 104 calories per 100 g. It contains 36.2 g of carbs, 11.3 g of protein, 6.7 g of fat and 10.6 g of fiber. Its 0.5 mg of Copper covers 51% of the Daily Value. Its glycemic index is 47 (low), so it raises blood sugar slowly.

Black-Eyed Pea Dumpling Soup Nutrition Facts

Selected: 1 cup (medium) · 240 g

250

KCAL / 240G

Carbs

36.2g

· 13% DV

Protein

11.3g

· 23% DV

Fat

6.7g

· 9% DV

Fiber

10.6g

· 38% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 58% · Protein 18% · Fat 24%

Black-Eyed Pea Dumpling Soup nutrition facts table · 1 cup (medium) (240 g)

NutrientAmount% DV
Calories250 kcal
Total fat6.7 g9%
Saturated fat0.84 g4%
Trans fat0 g
Sodium516 mg22%
Total carbohydrate36.2 g13%
Fiber10.6 g38%
Protein11.3 g23%

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 Cup of Black-Eyed Pea Dumpling Soup?

ServingAmountCalories
1 cup (medium)240 g250 kcal
1 tablespoon (medium)15 g16 kcal
1 ounce (medium)28.4 g29 kcal
100 g100 g104 kcal
1 cup (small)160 g166 kcal
1 serving (small)180 g187 kcal
1 serving (medium)300 g312 kcal
1 cup (large)350 g364 kcal
1 serving (large)450 g468 kcal

Calculated from 104 calories per 100 g.

Frequently Asked Questions About Black-Eyed Pea Dumpling Soup

How do you make Black-Eyed Pea Dumpling Soup?

Black-Eyed Pea Dumpling Soup is made by simmering black-eyed peas until tender, then cooking small pieces of dough in the broth. Soak the dried peas beforehand, season the broth, and add the dumplings near the end so they do not overcook.

What are the dumplings in Black-Eyed Pea Dumpling Soup made of?

The dumplings in Black-Eyed Pea Dumpling Soup are usually made from flour, water, and salt. Knead the dough until firm enough to hold its shape, then pinch or cut it into small pieces that will cook through in the broth.

Do you need to soak the black-eyed peas for Black-Eyed Pea Dumpling Soup?

Soaking the dried black-eyed peas is helpful, though it is not essential if you cook them until tender before adding the dumplings. Drain and rinse soaked peas, then simmer them separately or in the soup base until soft.

Why do dumplings fall apart in Black-Eyed Pea Dumpling Soup?

Dumplings can fall apart in Black-Eyed Pea Dumpling Soup when the dough is too wet or the soup boils too vigorously. Use a firmer dough, keep the pieces small, and stir gently after adding them.

Can you use canned black-eyed peas in Black-Eyed Pea Dumpling Soup?

Yes, canned black-eyed peas can be used in Black-Eyed Pea Dumpling Soup. Drain and rinse them, then add them after the broth is seasoned; they need far less cooking than dried peas, so add the dumplings according to their cooking time.

How can you keep Black-Eyed Pea Dumpling Soup from getting too thick?

Add hot water or broth to Black-Eyed Pea Dumpling Soup if it becomes too thick. The dough pieces absorb liquid as the soup sits, so loosen it gradually while reheating and stir gently to keep the dumplings intact.

What should you serve with Black-Eyed Pea Dumpling Soup?

Serve Black-Eyed Pea Dumpling Soup with a crisp green salad, pickled vegetables, or crusty bread. Since the soup already includes peas and dough, a fresh, lighter side works well rather than another filling starch.

Can Black-Eyed Pea Dumpling Soup be made ahead?

Yes, you can prepare the pea broth for Black-Eyed Pea Dumpling Soup ahead of time. Cook and add the dumplings closer to serving, because they continue to absorb liquid and can turn very soft when stored in the soup.

How long does Black-Eyed Pea Dumpling Soup keep in the fridge?

Black-Eyed Pea Dumpling Soup keeps in the refrigerator for a short period when cooled promptly and stored in a covered container. The dumplings will soften as they sit, so add a little hot broth when reheating to restore a spoonable consistency.

Can you freeze Black-Eyed Pea Dumpling Soup?

Yes, but the dumplings in Black-Eyed Pea Dumpling Soup may become soft or break apart after thawing. For the best texture, freeze the pea-and-broth base without dumplings, then add freshly made dumplings when reheating.

Black-Eyed Pea Dumpling Soup Vitamins & Minerals

Vitamins

Folate

139.2µg · 35% DV

B1

0.29mg · 24% DV

B6

0.26mg · 15% DV

B5

0.53mg · 11% DV

Minerals

Copper

0.46mg · 51% DV

Manganese

0.91mg · 40% DV

Phosphorus

214mg · 31% DV

Sodium

516mg · 22% DV

Potassium ⭐

547mg · 16% DV

Black-Eyed Pea Dumpling Soup Glycemic Index

GLYCEMIC INDEX

47
Low
0 Low5570100

GLYCEMIC LOAD

16.8
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Black-Eyed Pea Dumpling Soup

To burn the 250 calories in 1 cup (medium) (240 g):

🚶

62min

Walking (5 km/h)

🏃

26min

Running (8 km/h)

🚴

34min

Cycling

🏊

29min

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 Dumpling Soup?

Black-Eyed Pea Dumpling Soup is a home-style Turkish soup made by simmering dried black-eyed peas with small pieces of dough. Recipes vary between households and regions; some start with onion or a little tomato paste. As the dough cooks, it turns soft and tender, while the peas lend the broth a hearty texture and a mild, earthy flavour.

In Turkey, it is often served as a warming main meal or as the first course of a home-cooked lunch or dinner, especially in cooler weather. Pickles or a fresh salad make a good accompaniment. The peas and dough give the soup a filling balance of plant protein and fibre; it contains 4.4 g of fibre per 100 g. For a lighter bowl, keep added oil modest and serve it with salad.

How Nutritious Is Black-Eyed Pea Dumpling Soup?

Nutrient density

High

67/ 100

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

Medium

59/ 100

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 Dumpling Soup 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 Dumpling Soup Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Black-Eyed Pea Dumpling Soup 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 Dumpling Soup Fat Profile

SATURATED

0.84g

MONOUNSATURATED

3.17g

POLYUNSATURATED

1.42g

⚖️

Omega 6:3 ratio 13.2:1

Above the ideal 4:1 (13.2:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.