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Black-eyed pea stew with olive oil Calories
Olive oil, fiber-rich, plant protein, Mediterranean cuisine
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Black-eyed pea stew with olive oil (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 29.7 g of carbs, 7.6 g of protein, 7.4 g of fat and 9.4 g of fiber. Its 0.2 mg of Copper covers 26% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Black-eyed pea stew with olive oil Nutrition Facts
Selected: 1 serving (medium) · 180 g
216
KCAL / 180G
Carbs
29.7g
· 11% DV
Protein
7.6g
· 15% DV
Fat
7.4g
· 9% DV
Fiber
9.4g
· 34% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 14% · Fat 31%
Black-eyed pea stew with olive oil nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 29.7 g | 11% |
| Fiber | 9.4 g | 34% |
| Protein | 7.6 g | 15% |
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 stew with olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 216 kcal |
| 1 piece (small) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (small) | 120 g | 144 kcal |
| 1 cup (medium) | 200 g | 240 kcal |
| 1 serving (large) | 250 g | 300 kcal |
| 1 bottle (large) | 300 g | 360 kcal |
| 2 serving (double) | 360 g | 432 kcal |
| 1 pack (jumbo) | 400 g | 480 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Black-eyed pea stew with olive oil
What is black-eyed pea stew with olive oil?
Black-eyed pea stew with olive oil is a Turkish-style vegetable dish made by cooking cowpeas with olive oil and usually onion and tomato. It is commonly served cool or at room temperature, rather than as a hot, meat-based stew.
How do you make black-eyed pea stew with olive oil?
To make black-eyed pea stew with olive oil, cook trimmed fresh cowpeas with onion, tomato, olive oil, and a little water until tender. Let the stew rest before serving so the vegetables absorb the seasoned oil and tomato juices.
Does black-eyed pea stew with olive oil use fresh or dried peas?
The Turkish-style dish is most often made with fresh cowpea pods, which give it a vegetable-like texture. Dried black-eyed peas can also be used, but they need soaking and separate preparation, so the finished dish will be denser and less like the fresh version.
Can you make black-eyed pea stew with olive oil using canned black-eyed peas?
Yes, canned black-eyed peas can be used, but they are already cooked and are usually shelled peas rather than fresh cowpea pods. Add them near the end of cooking with the tomato and olive oil so they absorb flavor without turning mushy.
Is black-eyed pea stew with olive oil served hot or cold?
Black-eyed pea stew with olive oil is usually served cool or at room temperature. Resting it after cooking helps the olive oil and tomato flavors settle into the cowpeas; it can also be eaten warm if preferred.
What should you serve with black-eyed pea stew with olive oil?
Serve black-eyed pea stew with olive oil alongside rice, bulgur, bread, or a crisp salad. A spoonful of plain yogurt also works well, although the stew itself is traditionally a plant-based dish.
How do you keep black-eyed pea stew with olive oil from turning mushy?
To keep black-eyed pea stew with olive oil from turning mushy, cut the fresh pods into even pieces, avoid frequent stirring, and stop cooking once they are tender. Check the pot as it cooks and add a little water if the bottom starts to dry out.
How long does black-eyed pea stew with olive oil keep in the fridge?
Black-eyed pea stew with olive oil keeps for about three days in a covered container in the refrigerator. Cool it promptly after cooking, and take out only the portion you plan to serve so the rest stays chilled.
Can you freeze black-eyed pea stew with olive oil?
Yes, black-eyed pea stew with olive oil can be frozen, though the cowpeas may soften further after thawing. Cool it first, freeze it in airtight portions, and thaw it in the refrigerator before gently reheating.
Is black-eyed pea stew with olive oil healthy?
It can be a nourishing meal: black-eyed pea stew with olive oil provides plant protein and fiber from the cowpeas, with olive oil as its main added fat. Pair it with vegetables or a grain for a more complete meal.
Black-eyed pea stew with olive oil Vitamins & Minerals
Vitamins
Folate
99µg · 25% DV
B1
0.23mg · 19% DV
Vitamin E
1.98mg · 13% DV
Biotin
3.78µg · 13% DV
Minerals
Copper
0.23mg · 26% DV
Manganese
0.49mg · 21% DV
Phosphorus
140mg · 20% DV
Sodium
396mg · 17% DV
Potassium ⭐
468mg · 14% DV
Black-eyed pea stew with olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black-eyed pea stew with olive oil
To burn the 216 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 stew with olive oil?
Black-eyed pea stew with olive oil is the English name for zeytinyağlı börülce, a Turkish home-style dish, especially familiar in Aegean cooking. It is commonly made with fresh cowpeas simmered with onion, tomato and olive oil; dried cowpeas can also be used for a heartier version. Served cool or at room temperature, it works as a meze, a side dish or part of a spread with other vegetable dishes. Bread or rice makes an easy accompaniment. The peas give it fibre and plant protein, while olive oil contributes much of its richness; each 100 g provides 5.2 g of fibre. For a lighter plate, use a measured amount of oil and serve it with a crisp salad.
How Nutritious Is Black-eyed pea stew with olive oil?
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 stew with olive oil 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 with olive oil Contain Allergens?
No known major allergens
Which Diets Is Black-eyed pea stew with olive oil 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 stew with olive oil Fat Profile
SATURATED
1.08g
MONOUNSATURATED
4.68g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 12.1:1
Above the ideal 4:1 (12.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.