1 serving (medium) of Pea Potato Stew (200 g) has 150 calories. That works out to 75 calories per 100 g. It contains 28.4 g of carbs, 5.2 g of protein, 1.4 g of fat and 6.2 g of fiber. Its 28 mg of Vitamin C covers 31% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.

What is Pea Potato Stew?

Pea Potato Stew is a home-style Turkish dish of green peas and potato chunks simmered in a tomato-based sauce, often with onion. The ingredients cook together until tender, leaving a comforting, spoonable stew; recipes vary in how thick or brothy they are.

The peas bring gentle sweetness, while the potatoes soften and take on the tang of the tomato. In Turkey it is commonly served warm as a main or side, with rice, bulgur or bread; a dollop of yogurt is another familiar accompaniment. It is a vegetable-forward, low-fat dish with some fibre, making it a useful lighter meal. For a vegan plate, pair it with grains or a crisp salad instead of yogurt.

Pea Potato Stew Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

14.2g

· 5% DV

Protein

2.6g

· 5% DV

Fat

0.7g

· 1% DV

Fiber

3.1g

· 11% DV

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

Calories come from: Carbs 77% · Protein 14% · Fat 9%

Pea Potato Stew Vitamins & Minerals

Vitamins

Vitamin C

14mg · 16% DV

0.18mg · 11% DV

0.5mg · 10% DV

Folate

37µg · 9% DV

Minerals

Sodium

180mg · 8% DV

Potassium ⭐

260mg · 8% DV

Phosphorus

48mg · 7% DV

Iron

1mg · 6% DV

How Nutritious Is Pea Potato Stew?

Nutrient density

Medium

55/ 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

Medium

52/ 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.

Pea Potato Stew Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Pea Potato Stew

To burn the 75 calories in 100 g:

🚶

19min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

10min

Cycling

🏊

9min

Swimming

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

Is Pea Potato 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 Pea Potato 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 Pea Potato 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

Pea Potato Stew Fat Profile

SATURATED

0.17g

MONOUNSATURATED

0.13g

POLYUNSATURATED

0.18g

⚖️

Omega 6:3 ratio 2.3:1

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

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Foods Similar to Pea Potato Stew

🍅

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18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

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31 kcal

🥄

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44 kcal

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20 kcal

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Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Pea Potato Stew

What is pea potato stew made of?

Pea potato stew is usually made with potatoes, peas, onion, tomato or tomato paste, oil, and water or stock. Some versions include meat, while a simple stovetop version relies on the vegetables and seasoning for flavor.

How do you keep pea potato stew from turning watery?

To keep pea potato stew from turning watery, use just enough liquid to partly cover the vegetables and simmer it uncovered near the end if needed. Avoid adding extra water before the potatoes and peas release their own moisture.

Can you make pea potato stew with canned peas?

Yes, canned peas work in pea potato stew, but they are already cooked and can break apart if simmered for too long. Add them near the end, once the potatoes are nearly tender, and heat just until the peas are warmed through.

What spices go well in pea potato stew?

Paprika, black pepper, and a little cumin pair well with pea potato stew, while dried mint or parsley can add a fresh herbal note. Start with a modest amount so the seasoning complements rather than covers the tomato and vegetables.

Can pea potato stew be made ahead?

Yes, pea potato stew can be made ahead and reheated gently on the stove. The flavors meld as it rests, though the potatoes may soften further; add a splash of water if the sauce thickens too much in the refrigerator.

Which potatoes work best in pea potato stew?

Waxy or all-purpose potatoes hold their shape better in pea potato stew than very starchy varieties. Cut the pieces evenly and simmer gently so they become tender without crumbling into the tomato broth.

Is pea potato stew served as a main dish or a side?

Pea potato stew can be served as either a light main dish or a vegetable side. For a fuller meal, pair it with bread, rice, or a grain salad; it also works alongside grilled vegetables or a simple protein.

Can you cook pea potato stew in a slow cooker?

Yes, pea potato stew can be cooked in a slow cooker. Add the potatoes, onion, tomato, and cooking liquid first, then add peas later in the cooking process so they retain their shape instead of becoming mushy.

How do you reheat pea potato stew without breaking up the potatoes?

Reheat pea potato stew slowly in a covered saucepan over low heat, stirring as little as possible. If it has thickened, loosen it with a small splash of water or stock, and warm only until the center is hot.

Can pea potato stew be frozen after cooking?

Yes, you can freeze pea potato stew in airtight portions after it has cooled. The potatoes may become softer or grainier after thawing, so defrost it in the refrigerator and reheat gently rather than boiling it hard.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026