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Hearty legume soup with plant protein and fiber
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 250 kcal | |
| Total fat | 6.7 g | 9% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 516 mg | 22% |
| Total carbohydrate | 36.2 g | 13% |
| Fiber | 10.6 g | 38% |
| Protein | 11.3 g | 23% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 250 kcal |
| 1 tablespoon (medium) | 15 g | 16 kcal |
| 1 ounce (medium) | 28.4 g | 29 kcal |
| 100 g | 100 g | 104 kcal |
| 1 cup (small) | 160 g | 166 kcal |
| 1 serving (small) | 180 g | 187 kcal |
| 1 serving (medium) | 300 g | 312 kcal |
| 1 cup (large) | 350 g | 364 kcal |
| 1 serving (large) | 450 g | 468 kcal |
Calculated from 104 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 250 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.
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.
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.
Contains these allergens:
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
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.