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Fiber-rich pea stew with savory rendered minced-meat fat
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Pea Stew Cooked with Minced Meat Fat (200 g) has 212 calories. That works out to 106 calories per 100 g. It contains 24.4 g of carbs, 8.2 g of protein, 10.2 g of fat and 7.6 g of fiber. Its 0.3 mg of Copper covers 36% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 200 g
212
KCAL / 200G
Carbs
24.4g
· 9% DV
Protein
8.2g
· 16% DV
Fat
10.2g
· 13% DV
Fiber
7.6g
· 27% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 15% · Fat 41%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 10.2 g | 13% |
| Saturated fat | 3.44 g | 17% |
| Trans fat | 0.16 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 24.4 g | 9% |
| Fiber | 7.6 g | 27% |
| Protein | 8.2 g | 16% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 212 kcal |
| 1 tablespoon (small) | 20 g | 21 kcal |
| 100 g | 100 g | 106 kcal |
| 1 cup (small) | 150 g | 159 kcal |
| 1 cup (large) | 250 g | 265 kcal |
| 1 serving (large) | 300 g | 318 kcal |
| 1 serving (extra large) | 400 g | 424 kcal |
| 1 pack (whole) | 400 g | 424 kcal |
Calculated from 106 calories per 100 g.
Pea stew cooked with minced meat fat is made by rendering fat from minced meat, then cooking it with onion, peas, and water or stock. Carrot and potato are common additions; simmer until the peas are tender.
Not necessarily: pea stew cooked with minced meat fat can use only the fat rendered from minced meat, without including the meat itself. Adding the minced meat makes the dish heartier, but it is then closer to a conventional minced-meat pea stew.
Fresh or frozen peas both work well in pea stew cooked with minced meat fat. Frozen peas can go straight into the pot, while fresh peas may need a longer simmer; cook until tender rather than relying on a fixed time.
Yes, pea stew cooked with minced meat fat can be made without minced meat. Render the fat from a small amount of minced meat separately, strain it if desired, and use it to sauté the onion before adding the peas.
The peas in pea stew cooked with minced meat fat may remain hard if they are old, undercooked, or simmered with acidic ingredients too early. Keep cooking gently until tender, and add tomatoes or other acidic ingredients after the peas begin to soften.
Onion, carrots, and potatoes are common vegetables in pea stew cooked with minced meat fat. Cut the vegetables into similar-sized pieces so they cook evenly, and add them according to how long each needs to become tender.
Rice, crusty bread, or a grain side pairs well with pea stew cooked with minced meat fat. A crisp salad or plain yogurt also balances the savory richness of the rendered meat fat.
Yes, pea stew cooked with minced meat fat can be prepared in a pressure cooker. Sauté the onion in the rendered fat first, then add the peas and liquid; cooking time varies with the type and size of the peas.
Pea stew cooked with minced meat fat keeps for about three days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you need, making sure it is hot throughout.
Yes, pea stew cooked with minced meat fat freezes well in airtight, meal-sized containers. Thaw it in the refrigerator or reheat it from frozen; potatoes may become softer or grainier after freezing.
Vitamins
Vitamin C
24.8mg · 28% DV
B1
0.32mg · 27% DV
Vitamin K
29.6µg · 25% DV
Folate
86µg · 22% DV
Minerals
Copper
0.32mg · 36% DV
Manganese
0.58mg · 25% DV
Phosphorus
158mg · 23% DV
Sodium
420mg · 18% DV
Potassium ⭐
542mg · 16% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 212 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.
Pea Stew Cooked with Minced Meat Fat is a Turkish-style home-cooked dish in which peas simmer in the savoury fat left after browning minced meat. Onion is a common base, and some versions include carrots or potatoes; the name refers to the cooking fat, so the meat itself need not be in the pot.
The peas turn tender and slightly sweet, balanced by the rich, meaty flavour of the fat and a spoonable sauce. In Turkey, it is usually served warm as a lunch or dinner main, often with rice, bread or yoghurt. Peas contribute fibre, with 3.8 g per 100 g. For a lighter meal, use the fat sparingly and serve the stew with a crisp salad.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
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.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not 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
SATURATED
3.44g
MONOUNSATURATED
4.36g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 7.8:1
Above the ideal 4:1 (7.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.