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Oily black-eyed pea stew Calories
A fiber-rich legume stew with plant protein, typically prepared with olive oil.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Oily black-eyed pea stew (200 g) has 250 calories. That works out to 125 calories per 100 g. It contains 29.6 g of carbs, 10.4 g of protein, 10.2 g of fat and 9.2 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.
Oily black-eyed pea stew Nutrition Facts
Selected: 1 serving (medium) · 200 g
250
KCAL / 200G
Carbs
29.6g
· 11% DV
Protein
10.4g
· 21% DV
Fat
10.2g
· 13% DV
Fiber
9.2g
· 33% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 17% · Fat 36%
Oily black-eyed pea stew nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 250 kcal | |
| Total fat | 10.2 g | 13% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 370 mg | 16% |
| Total carbohydrate | 29.6 g | 11% |
| Fiber | 9.2 g | 33% |
| Protein | 10.4 g | 21% |
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 Oily black-eyed pea stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 250 kcal |
| 1 tablespoon (small) | 18 g | 23 kcal |
| 100 g | 100 g | 125 kcal |
| ½ cup (half) | 110 g | 138 kcal |
| 1 serving (small) | 150 g | 188 kcal |
| 1 cup (medium) | 220 g | 275 kcal |
| 1 serving (large) | 300 g | 375 kcal |
| 1 piece (large) | 350 g | 438 kcal |
| 1 bottle (large) | 500 g | 625 kcal |
Calculated from 125 calories per 100 g.
Frequently Asked Questions About Oily black-eyed pea stew
What is in oily black-eyed pea stew?
Oily black-eyed pea stew is usually made with black-eyed peas, olive oil, onion and tomato, though recipes vary. Some cooks add tomato paste, garlic or other vegetables, and the peas may be dried or fresh depending on the recipe and season.
How do you make oily black-eyed pea stew from dried peas?
To make oily black-eyed pea stew with dried peas, soak and cook the peas until tender, then simmer them with sautéed onion, tomato and olive oil. Add acidic ingredients after the peas have softened so they do not slow the cooking.
Is oily black-eyed pea stew a Turkish dish?
Yes, oily black-eyed pea stew is a Turkish home-style legume dish. Recipes differ between households and regions, so there is no single fixed ingredient list; it is commonly prepared with olive oil and served as part of a home-cooked meal.
Can you make oily black-eyed pea stew with fresh black-eyed peas?
Yes, oily black-eyed pea stew can be made with fresh black-eyed peas when they are in season. They cook faster than dried peas, so add them later in the cooking process and check their tenderness to keep them from turning mushy.
Should you soak black-eyed peas before making oily black-eyed pea stew?
Soaking dried black-eyed peas before making oily black-eyed pea stew is helpful but not essential. It can shorten cooking time; drain and rinse the soaking water, then simmer the peas until tender before combining them with the other ingredients.
Why are the peas in oily black-eyed pea stew still hard?
Peas in oily black-eyed pea stew may stay hard if they are old, cooked in hard water or exposed to acidic tomato before softening. Cook them in plain water until tender first, then add tomato or tomato paste and finish the stew.
Can oily black-eyed pea stew be served cold?
Yes, oily black-eyed pea stew can be served cold or at room temperature, much like other olive-oil-based vegetable dishes. Chilling it after cooking gives the flavors time to settle; take it out shortly before serving if you prefer it less cold.
What should you serve with oily black-eyed pea stew?
Oily black-eyed pea stew pairs well with rice, bulgur, crusty bread or a fresh salad. For a lighter plate, serve it with vegetables rather than adding both bread and a grain side, since the peas already make the stew filling.
How long does oily black-eyed pea stew keep in the fridge?
Oily black-eyed pea stew keeps for about three days in a covered container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat so the rest stays safely chilled.
Can you freeze oily black-eyed pea stew?
Yes, oily black-eyed pea stew freezes well in airtight, meal-sized containers. Thaw it in the refrigerator and reheat it thoroughly; the peas may be softer after freezing, so stir gently to keep them intact.
Oily black-eyed pea stew Vitamins & Minerals
Vitamins
Folate
112µg · 28% DV
B1
0.22mg · 18% DV
Biotin
4.8µg · 16% DV
Vitamin E
2.36mg · 16% DV
Minerals
Copper
0.38mg · 42% DV
Manganese
0.72mg · 31% DV
Phosphorus
172mg · 25% DV
Magnesium
76mg · 18% DV
Sodium
370mg · 16% DV
Potassium ⭐
530mg · 16% DV
Oily black-eyed pea stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oily black-eyed pea stew
To burn the 250 calories in 1 serving (medium) (200 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 Oily black-eyed pea stew?
Oily black-eyed pea stew is a Turkish home-style dish of black-eyed peas simmered with olive oil, often alongside onion and tomato. It can be made with fresh or dried peas, so the cooking time and texture vary from kitchen to kitchen. In Turkey, it is served as a meat-free main or as part of a larger meal, warm or at room temperature. For an easy meal, pair it with bread or rice; a squeeze of lemon and fresh herbs make a bright finish.
The peas bring fibre and plant protein, while olive oil makes the stew satisfying. If you prefer a lighter version, use a little less oil and add extra vegetables.
How Nutritious Is Oily black-eyed pea 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 Oily 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 Oily black-eyed pea stew Contain Allergens?
No known major allergens
Which Diets Is Oily 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
Oily black-eyed pea stew Fat Profile
SATURATED
1.44g
MONOUNSATURATED
6.5g
POLYUNSATURATED
1.16g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.