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Hearty main dish combining peas, rice, and meat, rich in protein and fiber.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Pea Stew with Rice and Meat (200 g) has 220 calories. That works out to 110 calories per 100 g. It contains 27 g of carbs, 12.4 g of protein, 6.4 g of fat and 5.4 g of fiber. Its 0.7 µg of B12 covers 29% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 200 g
220
KCAL / 200G
Carbs
27g
· 10% DV
Protein
12.4g
· 25% DV
Fat
6.4g
· 8% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 23% · Fat 27%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 220 kcal | |
| Total fat | 6.4 g | 8% |
| Saturated fat | 2.2 g | 11% |
| Trans fat | 0.02 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 27 g | 10% |
| Fiber | 5.4 g | 19% |
| Protein | 12.4 g | 25% |
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 | 220 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (extra small) | 100 g | 110 kcal |
| 1 serving (small) | 150 g | 165 kcal |
| 1 piece (medium) | 180 g | 198 kcal |
| 1 cup (medium) | 220 g | 242 kcal |
| 1 serving (large) | 300 g | 330 kcal |
| 1 bottle (jumbo) | 400 g | 440 kcal |
| 2 serving (double) | 400 g | 440 kcal |
Calculated from 110 calories per 100 g.
Pea Stew with Rice and Meat combines peas, rice, and bite-sized meat, often with onion, tomato paste, and seasonings in a savory broth. Recipes vary, but the rice is cooked in the stew rather than served separately.
Yes, Pea Stew with Rice and Meat is a home-style dish associated with Turkish cooking, where peas are commonly cooked with meat and tomato paste. Adding rice makes it a one-pot meal, though households differ in their exact ingredients.
Yes, frozen peas work well in Pea Stew with Rice and Meat and usually need no thawing first. Add them after the meat has begun to soften, then cook until tender before adding the rice so the grains do not overcook.
Add the rice to Pea Stew with Rice and Meat only after the meat and peas are nearly tender. Rinse the rice first and avoid prolonged simmering once it is added; different rice varieties absorb liquid at different rates.
Yes, lamb can replace beef in Pea Stew with Rice and Meat. Cut it into small, even pieces and let it become tender before adding the peas and rice, since the meat needs more cooking time than the grains.
Yes, drained canned peas can be used in Pea Stew with Rice and Meat, but they are already cooked and can break apart if simmered too long. Stir them in toward the end, while the rice finishes cooking.
Serve Pea Stew with Rice and Meat with plain yogurt or a crisp salad to balance its savory, hearty texture. Bread is optional, and a separate rice side is usually unnecessary because rice is already part of the stew.
Pea Stew with Rice and Meat keeps for about three days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, making sure the meat and rice are hot throughout.
Pea Stew with Rice and Meat can be frozen, although the rice may soften and the peas may lose some firmness after thawing. Freeze it in meal-sized airtight containers, then thaw in the refrigerator and reheat thoroughly.
To make Pea Stew with Rice and Meat lighter, trim visible fat from the meat, use a modest amount of oil, and avoid adding extra butter. Keep the vegetables and broth prominent, and serve it with a fresh salad.
Vitamins
B12
0.7µg · 29% DV
Vitamin K
24µg · 20% DV
Vitamin C
14mg · 16% DV
Biotin
4.4µg · 15% DV
Minerals
Phosphorus
156mg · 22% DV
Copper
0.18mg · 20% DV
Sodium
420mg · 18% DV
Zinc
2mg · 18% DV
Potassium ⭐
420mg · 12% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 220 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 with rice and meat is a home-style Turkish main dish, made by simmering peas, meat and rice together, often with onion and tomato paste. Some cooks add carrot or potato, and the balance of ingredients varies from household to household.
The peas bring a gentle sweetness, while the meat makes the broth savoury and the rice soft and filling. In Turkey it is commonly served for lunch or dinner, often with yoghurt and a crisp salad; bread is optional. It provides protein and fibre, with rice contributing much of its carbohydrate. For a lighter bowl, use a modest amount of oil and choose a lean cut of meat.
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
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
2.2g
MONOUNSATURATED
2g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.