1 serving (medium) of Black-eyed pea stew (200 g) has 190 calories. That works out to 95 calories per 100 g. It contains 31 g of carbs, 11.4 g of protein, 2.4 g of fat and 8.4 g of fiber. Its 0.4 mg of Copper covers 42% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.

What is Black-eyed pea stew?

Black-eyed pea stew is a home-style dish of tender black-eyed peas simmered with onion, tomato and often pepper. This version has the thick, savoury sauce common to simple bean stews; recipes vary, and some are made with olive oil as a meat-free main or side.

The peas turn creamy while keeping their shape, and the tomato-pepper base brings a gentle sweetness and savoury depth. In Turkey, it is often served warm with bread or rice as part of a home-cooked meal. It provides plant protein and fibre, so it can make a satisfying centrepiece without much fat. Pair it with a crisp salad, or add a little extra water if you prefer a looser, lighter bowl.

Black-eyed pea stew Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

15.5g

· 6% DV

Protein

5.7g

· 11% DV

Fat

1.2g

· 2% DV

Fiber

4.2g

· 15% DV

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

Calories come from: Carbs 65% · Protein 24% · Fat 11%

Black-eyed pea stew Vitamins & Minerals

Vitamins

Folate

65µg · 16% DV

0.13mg · 11% DV

Biotin

2.1µg · 7% DV

0.06mg · 5% DV

Minerals

Phosphorus

85mg · 12% DV

Iron

2mg · 11% DV

Zinc

1mg · 9% DV

Sodium

210mg · 9% DV

How Nutritious Is Black-eyed pea stew?

Nutrient density

High

75/ 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

High

60/ 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.

Black-eyed pea stew Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Black-eyed pea stew

To burn the 95 calories in 100 g:

🚶

24min

Walking (5 km/h)

🏃

10min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Black-eyed pea 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 stew Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Black-eyed pea stew Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Black-eyed pea stew Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.3g

POLYUNSATURATED

0.4g

⚖️

Omega 6:3 ratio 3.6:1

Below the ideal 4:1 — a good omega balance.

Compare Black-eyed pea stew

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Black-eyed pea stew vs Green Lentils (Boiled)21 kcal fewer per 100 g

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Black-eyed pea stew vs Edamame26 kcal fewer per 100 g

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Black-eyed pea stew vs White Beans32 kcal fewer per 100 g

→🍲vs🍲

Black-eyed pea stew vs Bean Stew with Meat25 kcal fewer per 100 g

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Foods Similar to Black-eyed pea stew

🥣

Green Lentils (Boiled)

116 kcal

🌱

Edamame

121 kcal

🫘

White Beans

127 kcal

🍲

Bean Stew with Meat

120 kcal

🥣

Lentil Soup

75 kcal

🥜

Roasted Chickpeas

380 kcal

🥙

Lentil meatballs

145 kcal

🥙

Hummus

166 kcal

Frequently Asked Questions About Black-eyed pea stew

What is black-eyed pea stew made of?

Black-eyed pea stew is usually made with black-eyed peas, onion, tomatoes or tomato paste, broth or water, and seasonings. Recipes vary: some include bell pepper, greens, smoked meat, or coconut milk, depending on the regional style.

How do you make black-eyed pea stew from dried peas?

To make black-eyed pea stew, soften onion and seasonings in a pot, add the dried peas and liquid, then simmer until tender. Soaking the peas first can shorten cooking time; add acidic ingredients such as tomatoes once the peas have begun to soften.

Do you need to soak black-eyed peas for black-eyed pea stew?

No, soaking is not essential for black-eyed pea stew; black-eyed peas often cook faster than many other dried beans. Soaking can still make cooking more predictable. Rinse the peas and check them for debris before adding them to the pot.

Can you make black-eyed pea stew with canned black-eyed peas?

Yes, canned black-eyed peas work well in black-eyed pea stew. Drain and rinse them, then add them after the sauce has cooked and simmer just long enough for the flavors to come together, since canned peas are already tender.

What do you serve with black-eyed pea stew?

Black-eyed pea stew pairs well with rice, cornbread, flatbread, or a spoonful of cooked grains. A crisp salad or tangy pickled vegetables can balance a rich, tomato-based stew, while greens make a natural side for Southern-style versions.

Can you freeze black-eyed pea stew?

Yes, black-eyed pea stew freezes well in airtight, portion-sized containers. Cool it promptly before freezing, and leave a little room for expansion. Thaw it in the refrigerator and reheat until steaming; add a splash of water if it has thickened.

How do you thicken black-eyed pea stew?

Mash some of the cooked peas against the side of the pot to thicken black-eyed pea stew without adding flour. You can also simmer it uncovered to reduce the liquid, stirring occasionally so the bottom does not catch.

What spices go well in black-eyed pea stew?

Smoked paprika, thyme, bay leaf, garlic, and black pepper all work well in black-eyed pea stew. For heat, add chili or cayenne; for a brighter finish, stir in vinegar or lemon juice after cooking rather than relying on extra salt.

How long does black-eyed pea stew last in the fridge?

Black-eyed pea stew keeps for about three to four days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat until it is thoroughly hot.

Can you make black-eyed pea stew without meat?

Yes, black-eyed pea stew can be made without meat and still taste substantial. Build flavor with onion, garlic, spices, tomatoes, and vegetable broth; smoked paprika or a splash of vinegar can add some of the savory depth often supplied by smoked meat.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026