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Balanced combination of vegetables and meat, source of protein and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Potato pea stew with meat (220 g) has 202 calories. That works out to 92 calories per 100 g. It contains 23.8 g of carbs, 11.4 g of protein, 6.6 g of fat and 4.8 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) · 220 g
202
KCAL / 220G
Carbs
23.8g
· 9% DV
Protein
11.4g
· 23% DV
Fat
6.6g
· 8% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 23% · Fat 29%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 202 kcal | |
| Total fat | 6.6 g | 8% |
| Saturated fat | 2.2 g | 11% |
| Trans fat | 0.02 g | |
| Sodium | 506 mg | 22% |
| Total carbohydrate | 23.8 g | 9% |
| Fiber | 4.8 g | 17% |
| Protein | 11.4 g | 23% |
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 | 202 kcal |
| 100 g | 100 g | 92 kcal |
| 1 serving (small) | 150 g | 138 kcal |
| 1 bottle (small) | 150 g | 138 kcal |
| 1 cup (medium) | 200 g | 184 kcal |
| 1 bottle (medium) | 250 g | 230 kcal |
| 1 serving (large) | 300 g | 276 kcal |
| 1 cup (large) | 300 g | 276 kcal |
| 1 bottle (large) | 400 g | 368 kcal |
Calculated from 92 calories per 100 g.
Potato pea stew with meat is made by browning the meat with onion, then simmering it with potatoes, peas, tomato paste, and liquid. Cook the meat until tender before adding vegetables that soften quickly, so the potatoes keep their shape.
Beef chuck or another stewing cut works well in potato pea stew with meat because slow cooking makes it tender and flavorful. Lamb is also a good option; trim excess fat and give tougher cuts time to soften before adding the potatoes.
Yes, potato pea stew with meat can be made in a slow cooker. Add the browned meat and seasonings first, then include the potatoes; stir in frozen peas near the end so they do not become overly soft.
Potatoes usually fall apart in potato pea stew with meat because they are cut too small, stirred often, or cooked for too long. Choose waxy potatoes, cut them into large chunks, and simmer gently until just tender.
Yes, frozen peas work well in potato pea stew with meat and usually do not need to be thawed first. Add them toward the end of cooking, since they soften faster than dried or freshly shelled peas.
To thicken potato pea stew with meat, simmer it uncovered until some liquid evaporates. You can also mash a few cooked potato pieces into the broth; this thickens the stew without adding flour or changing its flavor much.
Potato pea stew with meat pairs well with crusty bread, rice, or a simple green salad. Since the stew already contains potatoes, bread or rice is optional; a crisp salad adds contrast without making the meal feel too heavy.
Potato pea stew with meat keeps for about three to four days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, bringing it steaming hot throughout.
Yes, potato pea stew with meat can be frozen in airtight, meal-sized containers. The potatoes may turn softer or grainier after thawing, so freeze the stew while fresh, thaw it in the refrigerator, and reheat gently.
Yes, potato pea stew with meat can be made without tomato paste. The broth will taste less tangy and look paler; use onion, herbs, and a little paprika for depth, and add enough liquid to simmer the meat and vegetables.
Vitamins
B12
0.7µg · 29% DV
Vitamin C
22mg · 24% DV
B6
0.29mg · 17% DV
Vitamin K
19.8µg · 17% DV
Minerals
Sodium
506mg · 22% DV
Copper
0.2mg · 22% DV
Potassium ⭐
704mg · 21% DV
Phosphorus
143mg · 20% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 202 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.
Potato pea stew with meat is a homestyle Turkish dish in which chunks of potato, green peas and meat simmer together, often in a broth flavoured with onion and tomato paste. The kind of meat and the amount of sauce vary from kitchen to kitchen, and cooks may use fresh or frozen peas.
The potatoes turn tender and absorb the savoury cooking liquid, while the peas add a little sweetness. In Turkey, it is commonly served as a main meal with rice or bread; elsewhere, it also works well as a one-pot dinner with a simple salad. It brings vegetables and meat together, with 5.2 g of protein per 100 g. For a lighter serving, use modest oil and add extra peas or other vegetables.
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 3
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
2.42g
POLYUNSATURATED
0.88g
Omega 6:3 ratio 4.1:1
Above the ideal 4:1 (4.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.