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Black-eyed pea green bean stew Calories
Olive-oil vegetable stew rich in fiber
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Black-eyed pea green bean stew (180 g) has 122 calories. That works out to 68 calories per 100 g. It contains 14 g of carbs, 3.4 g of protein, 5.8 g of fat and 5.2 g of fiber. Its 43.2 µg of Vitamin K covers 36% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Black-eyed pea green bean stew Nutrition Facts
Selected: 1 serving (medium) · 180 g
122
KCAL / 180G
Carbs
14g
· 5% DV
Protein
3.4g
· 7% DV
Fat
5.8g
· 7% DV
Fiber
5.2g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 11% · Fat 43%
Black-eyed pea green bean stew nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 122 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 0.81 g | 4% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 14 g | 5% |
| Fiber | 5.2 g | 19% |
| Protein | 3.4 g | 7% |
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 green bean stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 122 kcal |
| 1 tablespoon (mini) | 18 g | 12 kcal |
| 3 tablespoon (small) | 54 g | 37 kcal |
| 100 g | 100 g | 68 kcal |
| 1 cup (medium) | 160 g | 109 kcal |
| 1 piece (large) | 220 g | 150 kcal |
| 1 serving (large) | 280 g | 190 kcal |
| 1 cup (double) | 320 g | 218 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Black-eyed pea green bean stew
What is Black-eyed pea green bean stew?
Black-eyed pea green bean stew is a vegetable dish made with fresh black-eyed pea pods, often simmered with onion, tomato, and olive oil. Despite the name, it uses the young green pods rather than the dried black-eyed peas commonly used in soups and bean dishes.
How do you make Black-eyed pea green bean stew?
To make Black-eyed pea green bean stew, trim and cut the fresh pods, then simmer them with onion, tomato, olive oil, and a little water until tender. Cook gently and check the liquid as it cooks so the vegetables soften without scorching.
Are fresh black-eyed pea pods the same as green beans in Black-eyed pea green bean stew?
No. Fresh black-eyed pea pods come from a different plant than common green beans, though both are eaten as young pods and can look similar. Black-eyed pea pods often have a slightly earthier flavor and are the defining ingredient in this stew.
Can you use dried black-eyed peas in Black-eyed pea green bean stew?
You can make a similar stew with dried black-eyed peas, but it will be a different dish from Black-eyed pea green bean stew made with fresh pods. Soak and cook dried peas until tender first; they need much longer cooking than fresh pods.
What should you serve with Black-eyed pea green bean stew?
Serve Black-eyed pea green bean stew with rice, crusty bread, or a simple salad. A spoonful of yogurt can complement a warm serving, while lemon and fresh herbs brighten the olive-oil version served cool or at room temperature.
Can you eat Black-eyed pea green bean stew cold?
Yes, Black-eyed pea green bean stew can be eaten cold or at room temperature, especially when made with olive oil and no meat. Chill it promptly after cooking and add lemon just before serving if you want a brighter flavor.
How long does Black-eyed pea green bean stew last in the fridge?
Black-eyed pea green bean stew generally keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat; discard it if its smell or appearance has changed.
Can you freeze Black-eyed pea green bean stew?
Yes, Black-eyed pea green bean stew can be frozen in airtight, meal-sized containers once it has cooled. The pods may become softer after thawing, so freeze the stew when they are just tender and reheat it gently.
Why are the pods tough in Black-eyed pea green bean stew?
The pods in Black-eyed pea green bean stew may stay tough if they are mature or have woody strings, or if the stew has not cooked long enough. Trim the ends, remove any obvious strings, and continue simmering until the pods are tender.
Can you add meat to Black-eyed pea green bean stew?
Yes, you can add beef or lamb to Black-eyed pea green bean stew for a heartier version. Brown the meat with the onion first and cook it until nearly tender before adding the fresh pods, which cook much faster.
Black-eyed pea green bean stew Vitamins & Minerals
Vitamins
Vitamin K
43.2µg · 36% DV
Vitamin C
15.3mg · 17% DV
Vitamin E
1.98mg · 13% DV
Folate
50.4µg · 13% DV
Minerals
Manganese
0.4mg · 17% DV
Sodium
324mg · 14% DV
Copper
0.13mg · 14% DV
Potassium ⭐
378mg · 11% DV
Black-eyed pea green bean 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 green bean stew
To burn the 122 calories in 1 serving (medium) (180 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 green bean stew?
Black-eyed pea green bean stew is a Turkish home-style dish made with fresh cowpea pods, usually simmered with onion, tomato and olive oil. Fresh cowpeas are especially familiar in the Aegean and Mediterranean parts of Turkey, where seasonal vegetables often take centre stage. The pods turn tender while keeping a little bite, and soak up the mellow, slightly tangy tomato and olive-oil dressing. It is commonly served warm or at room temperature as a side or part of a spread, with bread to mop up the juices.
This vegetable-forward stew provides fibre, with 2.9 g per 100 g, and makes an easy meat-free meal alongside grains or a crisp salad. For a lighter version, use olive oil sparingly and let the vegetables’ own flavour lead.
How Nutritious Is Black-eyed pea green bean 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
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.
Is Black-eyed pea green bean 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 green bean stew Contain Allergens?
No known major allergens
Which Diets Is Black-eyed pea green bean 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
Black-eyed pea green bean stew Fat Profile
SATURATED
0.81g
MONOUNSATURATED
3.6g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 5.4:1
Above the ideal 4:1 (5.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.