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A bowl of green peas and browned meat pieces in a glossy, lightly colored sauce is served beside a mound of fluffy white rice.

Pea Stew with Rice and Meat Calories

Hearty main dish combining peas, rice, and meat, rich in protein and fiber.

In season: Spring · Summer

CALORIES · 100 G

110kcal

GI

55medium

POTASSIUM · 100 G

210mg

FIBER · 100 G

2.7g

Quick answer

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.

Pea Stew with Rice and Meat Nutrition Facts

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%

Pea Stew with Rice and Meat nutrition facts table · 1 serving (medium) (200 g)

NutrientAmount% DV
Calories220 kcal
Total fat6.4 g8%
Saturated fat2.2 g11%
Trans fat0.02 g
Sodium420 mg18%
Total carbohydrate27 g10%
Fiber5.4 g19%
Protein12.4 g25%

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 Pea Stew with Rice and Meat?

ServingAmountCalories
1 serving (medium)200 g220 kcal
100 g100 g110 kcal
1 serving (extra small)100 g110 kcal
1 serving (small)150 g165 kcal
1 piece (medium)180 g198 kcal
1 cup (medium)220 g242 kcal
1 serving (large)300 g330 kcal
1 bottle (jumbo)400 g440 kcal
2 serving (double)400 g440 kcal

Calculated from 110 calories per 100 g.

Frequently Asked Questions About Pea Stew with Rice and Meat

What is in Pea Stew with Rice and Meat?

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.

Is Pea Stew with Rice and Meat a Turkish dish?

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.

Can you make Pea Stew with Rice and Meat with frozen peas?

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.

How do you keep the rice from getting mushy in Pea Stew with Rice and Meat?

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.

Can Pea Stew with Rice and Meat be made with lamb instead of beef?

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.

Can canned peas be used in Pea Stew with Rice and Meat?

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.

What should you serve with Pea Stew with Rice and Meat?

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.

How long does Pea Stew with Rice and Meat last in the fridge?

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.

Does Pea Stew with Rice and Meat freeze well?

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.

How can you make Pea Stew with Rice and Meat less heavy?

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.

Pea Stew with Rice and Meat Vitamins & Minerals

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

Pea Stew with Rice and Meat Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

14
Medium

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

How to Burn Off Pea Stew with Rice and Meat

To burn the 220 calories in 1 serving (medium) (200 g):

🚶

54min

Walking (5 km/h)

🏃

22min

Running (8 km/h)

🚴

30min

Cycling

🏊

26min

Swimming

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

What is Pea Stew with Rice and Meat?

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.

How Nutritious Is Pea Stew with Rice and Meat?

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.

Is Pea Stew with Rice and Meat 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 with Rice and Meat 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 Stew with Rice and Meat Good For?

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

Pea Stew with Rice and Meat Fat Profile

SATURATED

2.2g

MONOUNSATURATED

2g

POLYUNSATURATED

0.6g

⚖️

Omega 6:3 ratio 4.5:1

Above the ideal 4:1 (4.5:1).

Compare Pea Stew with Rice and Meat

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Foods Similar to Pea Stew with Rice and Meat

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Protein Powder

380 kcal

🍳

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95 kcal

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370 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.