1 serving (medium) of Pea Stew with Vegetables (200 g) has 150 calories. That works out to 75 calories per 100 g. It contains 25 g of carbs, 6.4 g of protein, 2.2 g of fat and 8 g of fiber. Its 64 µg of Vitamin K covers 53% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.

What is Pea Stew with Vegetables?

Pea Stew with Vegetables is a home-style Turkish dish of peas simmered with vegetables such as carrots and potatoes, usually in an onion and tomato-based sauce. It can be made with fresh peas in season or frozen peas at other times, and is often cooked with olive oil or served as a warm main dish.

The peas turn tender and slightly sweet, while the vegetables soften into a thick, savoury sauce. In Turkey, it is commonly served with rice or bread, sometimes alongside yoghurt; an olive-oil version may also be eaten cool or at room temperature. It is a vegetable-forward, fibre-rich choice with relatively little fat. For a lighter pot, use oil sparingly and let the vegetables provide most of the substance.

Pea Stew with Vegetables Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

12.5g

· 5% DV

Protein

3.2g

· 6% DV

Fat

1.1g

· 1% DV

Fiber

· 14% DV

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

Calories come from: Carbs 69% · Protein 18% · Fat 13%

Pea Stew with Vegetables Vitamins & Minerals

Vitamins

Vitamin K

32µg · 27% DV

Vitamin A

210µg · 23% DV

Vitamin C

19mg · 21% DV

Folate

42µg · 11% DV

Minerals

Sodium

220mg · 10% DV

Zinc

1mg · 9% DV

Phosphorus

65mg · 9% DV

Potassium ⭐

260mg · 8% DV

How Nutritious Is Pea Stew with Vegetables?

Nutrient density

High

75/ 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

57/ 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 Stew with Vegetables Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Pea Stew with Vegetables

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 Stew with Vegetables 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 Vegetables 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 Vegetables 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 Stew with Vegetables Fat Profile

SATURATED

0.18g

MONOUNSATURATED

0.23g

POLYUNSATURATED

0.25g

⚖️

Omega 6:3 ratio 4.5:1

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

Compare Pea Stew with Vegetables

🥘vs🍅

Pea Stew with Vegetables vs Tomato57 kcal more per 100 g

→🥘vs🥗

Pea Stew with Vegetables vs Mixed Green Salad57 kcal more per 100 g

→🥘vs🫑

Pea Stew with Vegetables vs Red Pepper44 kcal more per 100 g

→🥘vs🥄

Pea Stew with Vegetables vs Boiled Beetroot31 kcal more per 100 g

→

Foods Similar to Pea Stew with Vegetables

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Pea Stew with Vegetables

How do you make Pea Stew with Vegetables?

To make Pea Stew with Vegetables, soften onion in a little oil, then add carrots, potatoes, peas, tomato or tomato paste, and water or stock. Simmer until the vegetables are tender, adding liquid as needed.

What vegetables go into Pea Stew with Vegetables?

Peas, carrots, potatoes, and onion are common in Pea Stew with Vegetables, with tomato or tomato paste giving the sauce its color and flavor. Some cooks add celery, zucchini, or herbs, depending on what they have.

Can you use frozen peas in Pea Stew with Vegetables?

Yes, frozen peas work well in Pea Stew with Vegetables and can usually go straight into the pot without thawing. Add them later than the potatoes and carrots so they heat through without becoming overly soft.

What do you serve with Pea Stew with Vegetables?

Pea Stew with Vegetables pairs well with crusty bread, rice, or a simple green salad. A spoonful of yogurt or sour cream can add a cool contrast to the tomato-based sauce.

Can Pea Stew with Vegetables be made with meat?

Yes, Pea Stew with Vegetables can include diced lamb, beef, or ground meat. Brown the meat with the onion first and cook it until nearly tender before adding the vegetables, so the peas do not overcook.

Is Pea Stew with Vegetables the same as split pea soup?

No, Pea Stew with Vegetables is usually made with whole green peas and distinct pieces of vegetables, while split pea soup uses dried split peas that break down into a thicker, smoother base. Their cooking times and textures differ.

Can you make Pea Stew with Vegetables without potatoes?

Yes, you can leave potatoes out of Pea Stew with Vegetables. Add extra carrots or another quick-cooking vegetable if you like, and reduce the liquid slightly because potatoes absorb some of the cooking broth.

How long does Pea Stew with Vegetables last in the fridge?

Pea Stew with Vegetables keeps for about three days in a covered container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat until it is steaming hot.

Can Pea Stew with Vegetables be frozen?

Yes, Pea Stew with Vegetables can be frozen in meal-sized airtight containers once cooled. Thaw it in the refrigerator and reheat thoroughly; potatoes may turn softer or slightly grainy after freezing.

How do you stop the vegetables in Pea Stew with Vegetables from turning mushy?

To keep the vegetables in Pea Stew with Vegetables intact, cut them into evenly sized pieces and simmer gently rather than boiling hard. Add frozen peas later, and stop cooking as soon as the potatoes and carrots are tender.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026