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Olive oil vegetable stew, contains fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Peas, potato and carrot in olive oil (220 g) has 211 calories. That works out to 96 calories per 100 g. It contains 26 g of carbs, 5.1 g of protein, 10.6 g of fat and 6.8 g of fiber. Its 462 µg of Vitamin A covers 51% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 220 g
211
KCAL / 220G
Carbs
26g
· 9% DV
Protein
5.1g
· 10% DV
Fat
10.6g
· 14% DV
Fiber
6.8g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 9% · Fat 44%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 211 kcal | |
| Total fat | 10.6 g | 14% |
| Saturated fat | 1.58 g | 8% |
| Trans fat | 0 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 26 g | 9% |
| Fiber | 6.8 g | 24% |
| Protein | 5.1 g | 10% |
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) | 220 g | 211 kcal |
| 1 tablespoon (mini) | 20 g | 19 kcal |
| 100 g | 100 g | 96 kcal |
| 1 piece (small) | 110 g | 106 kcal |
| 1 cup (medium) | 180 g | 173 kcal |
| 2 piece (double) | 220 g | 211 kcal |
| 1 serving (large) | 300 g | 288 kcal |
| 1 pack (whole) | 400 g | 384 kcal |
Calculated from 96 calories per 100 g.
Soften chopped onion in olive oil, then add the carrots, potatoes and peas with tomato or tomato paste if desired. Add enough water to cook the vegetables, cover, and simmer until the potatoes and carrots are tender.
Yes, frozen peas work well in peas, potato and carrot in olive oil. Add them toward the end of cooking, since they usually soften faster than fresh peas and can break apart if simmered for too long.
Peas, potato and carrot in olive oil can be served warm, at room temperature or cold. It is a Turkish-style olive-oil vegetable dish, and letting it rest before serving helps the flavors settle.
Serve peas, potato and carrot in olive oil with rice or bulgur pilaf, bread, or a simple salad. Plain yogurt also makes a cooling accompaniment, though the dish itself is traditionally served without needing a rich sauce.
Yes, peas, potato and carrot in olive oil is a home-style Turkish zeytinyağlı, or vegetable dish cooked with olive oil. It commonly combines peas, potatoes, carrots and onion, and is often served after resting.
Yes, peas, potato and carrot in olive oil can be made ahead and refrigerated once cooled. The flavors meld as it rests, so take it out shortly before serving if you want it closer to room temperature.
Cut the potatoes into similarly sized, fairly sturdy pieces and simmer peas, potato and carrot in olive oil gently rather than stirring often. Check tenderness with a fork and stop cooking as soon as the potatoes are done.
Store peas, potato and carrot in olive oil in a covered container in the refrigerator and eat it within about 3–4 days. Refrigerate leftovers promptly, and reheat only the portion you plan to serve.
Yes, you can freeze peas, potato and carrot in olive oil in airtight portions after it has cooled. The potatoes may become softer or grainier after thawing, so reheat gently and avoid vigorous stirring.
Yes, you can add vegetables such as green beans to peas, potato and carrot in olive oil, but account for their different cooking times. Add slower-cooking vegetables earlier so the peas and potatoes do not become overcooked.
Vitamins
Vitamin A
462µg · 51% DV
Vitamin C
25.3mg · 28% DV
Vitamin K
33µg · 28% DV
B6
0.35mg · 21% DV
Minerals
Copper
0.22mg · 24% DV
Manganese
0.44mg · 19% DV
Sodium
396mg · 17% DV
Potassium ⭐
561mg · 17% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 211 calories in 1 serving (medium) (220 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.
Peas, potato and carrot in olive oil is a home-style Turkish vegetable stew, usually made by gently cooking peas, diced potato and carrot with olive oil; onion and tomato are common additions. The vegetables soften in the pot while still giving the dish some texture, and it can be served warm or at room temperature.
In Turkey it often appears alongside rice or bread as part of a meal, and may also be enjoyed chilled as a vegetable dish, especially in warmer weather. It is plant-based and provides fibre—3.1 g per 100 g—rather than much protein. For a lighter serving, keep the oil modest and pair it with a fresh salad or plain yoghurt.
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.
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
✓ 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
SATURATED
1.58g
MONOUNSATURATED
6.82g
POLYUNSATURATED
1.01g
Omega 6:3 ratio 10.2:1
Above the ideal 4:1 (10.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.