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Pea Stew Calories
Protein and fiber source, low-fat vegetable stew
In season: Spring · Summer
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Pea Stew (200 g) has 150 calories. That works out to 75 calories per 100 g. It contains 24 g of carbs, 7 g of protein, 2.4 g of fat and 8 g of fiber. Its 40 µg of Vitamin K covers 33% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
What is Pea Stew?
Pea Stew is a home-style dish of peas simmered with vegetables such as onion, carrot and potato. The name here refers to the Turkish dish bezelye yemeği, commonly made as a simple vegetable stew, though some versions include meat. Tomato or tomato paste often adds a gentle savoury sweetness.
The peas stay pleasantly tender, while the vegetables give the broth a hearty, spoonable texture. In Turkey it is served for lunch or dinner, often with rice pilaf, bread or yoghurt; elsewhere, it also works well as a one-pot meal with crusty bread. It provides fibre and some plant protein, with relatively little fat. For a lighter bowl, use a modest amount of oil and add extra peas or carrots instead of more potato.
Pea Stew Nutrition Facts
Selected: 100 g
75
KCAL / 100G
Carbs
12g
· 4% DV
Protein
3.5g
· 7% DV
Fat
1.2g
· 2% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 19% · Fat 15%
Pea Stew Vitamins & Minerals
Vitamins
Vitamin K
20µg · 17% DV
B1
0.15mg · 13% DV
Vitamin C
12mg · 13% DV
Folate
35µg · 9% DV
Minerals
Zinc
1mg · 9% DV
Phosphorus
55mg · 8% DV
Sodium
160mg · 7% DV
Iron
1mg · 6% DV
How Nutritious Is 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.
Pea Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pea Stew
To burn the 75 calories in 100 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.
Is 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 Pea Stew Contain Allergens?
No known major allergens
Which Diets Is Pea Stew Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Pea Stew Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Pea Stew
How do you make pea stew from scratch?
To make pea stew, soften chopped onion in oil, add carrots and potatoes, then stir in peas, tomato paste or tomatoes, and enough water or stock to cover. Simmer until the vegetables are tender, checking the peas so they do not turn mushy.
Can you make pea stew with frozen peas?
Yes, frozen peas work well in pea stew and can go straight into the pot without thawing. They usually cook faster than fresh peas, so add them later if the potatoes and carrots need more time to soften.
What vegetables go in pea stew?
Carrots, potatoes, and onions are common additions to pea stew. Some versions include tomatoes or tomato paste for a savory base, while herbs such as dill or parsley add freshness at the end.
Why are the peas in my pea stew still hard?
Peas can stay firm in pea stew if they are old, especially when they are large or dried rather than fresh or frozen. Acidic ingredients such as tomatoes can also slow softening, so let the peas cook in liquid before adding them.
Can pea stew be made in a slow cooker?
Yes, pea stew can be made in a slow cooker. Add the vegetables, peas, seasonings, and liquid, but avoid adding too much liquid because the pot does not evaporate it like a stovetop pan; check for tenderness before serving.
What do you serve with pea stew?
Pea stew pairs well with crusty bread, rice, or a simple green salad. For a heartier meal, serve it with roasted or grilled meat; a spoonful of yogurt can also complement a tomato-based version.
Can you freeze pea stew?
Yes, pea stew freezes well in airtight, portion-sized containers once cooled. Potatoes may become softer after thawing, so reheat the stew gently and stir carefully to keep the peas and vegetables from breaking apart.
How long does pea stew last in the fridge?
Pea stew keeps for about 3–4 days in the refrigerator when stored in a covered container. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat until it is steaming hot.
How do you thicken pea stew without flour?
You can thicken pea stew without flour by simmering it uncovered so some liquid evaporates. Another simple method is to mash a few of the cooked potatoes against the side of the pot and stir them back in.
Can you make pea stew without potatoes?
Yes, pea stew can be made without potatoes. Add extra carrots or another firm vegetable, or simply use less liquid for a lighter, pea-forward stew; start checking earlier because removing potatoes changes how the vegetables cook.
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Nutrition data compiled from USDA FoodData Central and scientific sources.