1 cup (medium) of Black-eyed Pea Stew (200 g) has 220 calories. That works out to 110 calories per 100 g. It contains 36 g of carbs, 11 g of protein, 2 g of fat and 11 g of fiber. Its 0.4 mg of Copper covers 40% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.

What is Black-eyed Pea Stew?

Black-eyed pea stew is a home-style dish made by simmering dried black-eyed peas with onion, tomato and often green pepper until tender. It is familiar in Turkish cooking, where the peas may be cooked in a tomato-rich broth or prepared more like an olive-oil dish, depending on the household and region.

The beans turn soft and creamy, while tomato brings gentle acidity and the broth becomes satisfying and thick. In Turkey, it is commonly served for lunch or dinner with bread or rice, and an olive-oil version can also be eaten cool or at room temperature. It offers plant protein and fibre while remaining low in fat. Pair it with a crisp salad, or use modest oil for a lighter bowl.

Black-eyed Pea Stew Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

18g

· 7% DV

Protein

5.5g

· 11% DV

Fat

· 1% DV

Fiber

5.5g

· 20% DV

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

Calories come from: Carbs 70% · Protein 21% · Fat 9%

Black-eyed Pea Stew Vitamins & Minerals

Vitamins

Folate

60µg · 15% DV

0.13mg · 11% DV

0.4mg · 8% DV

Biotin

2µg · 7% DV

Minerals

Phosphorus

90mg · 13% DV

Iron

2mg · 11% DV

Sodium

220mg · 10% DV

Zinc

1mg · 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

65/ 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 110 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

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

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Black-eyed Pea Stew Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.2g

POLYUNSATURATED

0.25g

⚖️

Omega 6:3 ratio 4.5:1

Above the ideal 4:1 (4.5:1).

Compare Black-eyed Pea Stew

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Black-eyed Pea Stew vs Green Lentils (Boiled)6 kcal fewer per 100 g

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Black-eyed Pea Stew vs Edamame11 kcal fewer per 100 g

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Black-eyed Pea Stew vs White Beans17 kcal fewer per 100 g

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Black-eyed Pea Stew vs Bean Stew with Meat10 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 typically made with black-eyed peas, onion, tomato, pepper, and broth or water. Recipes vary: some use herbs and spices, while others add meat, but a tomato-based, plant-based version is common.

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

No, soaking black-eyed peas is not essential because they cook faster than many dried beans. Soaking can shorten cooking and help them cook more evenly; drain and rinse them before adding fresh water to the stew.

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 onion, tomato, and pepper have softened; simmer just long enough for the peas to absorb the flavors without turning mushy.

How do you keep black-eyed peas from getting mushy in stew?

To keep black-eyed peas from getting mushy in stew, simmer them gently and check their texture as they cook. If they are already tender, stir them into the prepared tomato base near the end rather than boiling them for a long time.

Are black-eyed peas and cowpeas the same in black-eyed pea stew recipes?

Black-eyed peas are a type of cowpea, so recipes using either name often refer to the same legume. The characteristic dark spot on each cream-colored pea is the “eye”; other cowpea varieties may look different and cook differently.

What should you serve with black-eyed pea stew?

Serve black-eyed pea stew with cornbread, rice, or crusty bread to make a filling meal. A crisp green salad or a tangy side such as pickled vegetables also balances the stew’s soft texture and savory tomato-based broth.

Can black-eyed pea stew be frozen?

Yes, black-eyed pea stew freezes well. Let it cool, portion it into airtight freezer-safe containers, and leave room for expansion. Thaw it in the refrigerator and reheat until steaming; add a splash of water if the broth has thickened.

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

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

Why are the black-eyed peas still hard in my stew?

Black-eyed peas may stay hard in stew if they are old, were not cooked long enough, or encountered acidic ingredients before softening. Simmer them in water until tender before adding tomato, then combine them with the stew base.

Can you make black-eyed pea stew in a slow cooker?

Yes, black-eyed pea stew can be made in a slow cooker using dried, sorted peas, vegetables, and broth. Follow your cooker’s guidance for dried legumes, and add acidic ingredients such as tomatoes after the peas have begun to soften.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026