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Black-eyed pea stew with olive oil Calories
Rich in fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Black-eyed pea stew with olive oil (220 g) has 282 calories. That works out to 128 calories per 100 g. It contains 37.2 g of carbs, 12.8 g of protein, 9.7 g of fat and 12.5 g of fiber. Its 0.4 mg of Copper covers 44% of the Daily Value. Its glycemic index is 34 (low), so it raises blood sugar slowly.
Black-eyed pea stew with olive oil Nutrition Facts
Selected: 1 serving (medium) · 220 g
282
KCAL / 220G
Carbs
37.2g
· 14% DV
Protein
12.8g
· 26% DV
Fat
9.7g
· 12% DV
Fiber
12.5g
· 45% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 18% · Fat 30%
Black-eyed pea stew with olive oil nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 282 kcal | |
| Total fat | 9.7 g | 12% |
| Saturated fat | 1.5 g | 8% |
| Trans fat | 0 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 37.2 g | 14% |
| Fiber | 12.5 g | 45% |
| Protein | 12.8 g | 26% |
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) | 220 g | 282 kcal |
| 1 tablespoon (grated) | 18 g | 23 kcal |
| 2 tablespoon (diced) | 36 g | 46 kcal |
| 100 g | 100 g | 128 kcal |
| 1 piece (half) | 110 g | 141 kcal |
| 1 serving (small) | 160 g | 205 kcal |
| 1 piece (whole) | 220 g | 282 kcal |
| 1 cup (medium) | 240 g | 307 kcal |
| 1 serving (large) | 320 g | 410 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Black-eyed pea stew with olive oil
What is black-eyed pea stew with olive oil?
It is a Turkish-style dish of dried black-eyed peas cooked with olive oil, usually with onion and tomato or tomato paste. It is often served after cooling, as a side dish or part of a meze spread.
How do you make black-eyed pea stew with olive oil?
Cook the dried peas until beginning to soften, then drain them. Soften onion in olive oil, add tomato or tomato paste, and stir in the peas with water; simmer gently until tender and let the stew rest before serving.
Do black-eyed peas need soaking for black-eyed pea stew with olive oil?
No, soaking is not essential, but it can help the dried peas cook more evenly and in less time. Sort and rinse them first; if you soak them, discard the soaking water and cook them in fresh water.
Is black-eyed pea stew with olive oil served hot or cold?
It can be served warm or cold, but it is commonly served cooled as a Turkish olive-oil dish. Letting it rest after cooking gives the peas time to take on the flavor of the onion, tomato, and oil.
What should you serve with black-eyed pea stew with olive oil?
Serve it with rice, bulgur, or bread, alongside a crisp salad. It also works as part of a meze spread; if serving it as a main dish, add another side to make the meal more substantial.
Can you use canned peas in black-eyed pea stew with olive oil?
Yes, canned black-eyed peas can save preparation time. Drain and rinse them, then add them after the onion and tomato mixture is cooked; simmer just long enough for the flavors to combine so the peas do not break apart.
How do you keep the peas from breaking up in black-eyed pea stew with olive oil?
Cook the peas gently and avoid stirring them vigorously. If you boil them separately, add them to the olive-oil and tomato mixture once they are nearly tender, then finish the stew over low heat.
How long does black-eyed pea stew with olive oil keep in the fridge?
Keep it covered in the refrigerator for about 3–4 days. Cool it promptly after cooking, and take out only the portion you plan to serve rather than leaving the whole container at room temperature.
Can you freeze black-eyed pea stew with olive oil?
Yes. Cool the stew, divide it into airtight portions, and freeze. Thaw it in the refrigerator and reheat it thoroughly; the peas may be softer after thawing, so stir gently as it warms.
Is black-eyed pea stew with olive oil a main dish or a side dish?
It is commonly served as a side dish or as one item in a meze-style meal. You can make it the centerpiece of a meal by serving it with bread or grains and a fresh salad.
Black-eyed pea stew with olive oil Vitamins & Minerals
Vitamins
Folate
171.6µg · 43% DV
B1
0.24mg · 20% DV
Vitamin K
21.56µg · 18% DV
Vitamin E
2.53mg · 17% DV
Minerals
Copper
0.4mg · 44% DV
Manganese
0.92mg · 40% DV
Phosphorus
211mg · 30% DV
Iron
4.18mg · 23% DV
Sodium
462mg · 20% DV
Potassium ⭐
682mg · 20% 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 282 calories in 1 serving (medium) (220 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 a Turkish home-style dish of dried black-eyed peas simmered until tender with olive oil, onion and often tomato. It is especially at home in the Aegean tradition of olive-oil dishes. The peas have a gently earthy flavour and soft, creamy texture, balanced by the sweetness of cooked onion.
It is commonly served cool or at room temperature as a meze or a side, with bread or alongside rice and other dishes. Its legumes make it a filling source of plant protein and fibre; each 100 g provides 5.7 g of fibre. For a fresher, lighter plate, add lemon just before serving and pair 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
1.5g
MONOUNSATURATED
5.83g
POLYUNSATURATED
1.23g
Omega 6:3 ratio 16.3:1
Above the ideal 4:1 (16.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.