1 serving (250 grams) contains 300 calories, 12.0 grams of protein, 10.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
283.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 566.0 mg | 24% | |
| Total Carbohydrates | 37.7 g | 13% | |
| Dietary Fiber | 7.5 g | 26% | |
| Sugars | 5.7 g | ||
| protein | 11.3 g | 22% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 75.5 mg | 5% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 471.7 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Chickpea stew
Chickpea stew is a hearty dish rooted in Middle Eastern, Mediterranean, and Indian cuisines, known for its versatility and rich flavor profile. Its base, chickpeas (also known as garbanzo beans), is a nutrient-dense legume commonly combined with a mix of vegetables, spices, and sometimes grains like rice or couscous. Chickpea stew is an excellent source of plant-based protein, complex carbohydrates, dietary fiber, and several essential vitamins and minerals, including folate, iron, magnesium, and potassium. It is typically low in fat and naturally free from cholesterol, making it a nutritious addition to various diets. The spice blends, often including turmeric, cumin, or paprika, add a layer of antioxidants while enhancing the taste.
Health Benefits
- Rich in plant-based protein (15g per cooked cup), supporting muscle repair and growth, especially for vegetarians and vegans.
- High in dietary fiber (12.5g per cooked cup), aiding digestion, promoting gut health, and regulating blood sugar levels.
- Contains iron (4.7mg per cooked cup), essential for oxygen transport in the blood and energy production.
Dietary Considerations
Selection and Storage
Store leftover chickpea stew in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months. Reheat thoroughly before serving.
Common Questions About Chickpea stew Nutrition
Is chickpea stew high in protein?
Chickpea stew is a good source of plant-based protein due to the chickpeas. On average, a one-cup serving of chickpea stew contains about 10-15 grams of protein, depending on the recipe. This makes it an excellent protein option for vegetarians and vegans.
Can I eat chickpea stew on a keto diet?
Chickpea stew is not ideal for a strict keto diet because chickpeas are relatively high in carbohydrates. One cup of cooked chickpeas contains about 45 grams of carbohydrates, with 12 grams being fiber, resulting in 33 grams of net carbs. This exceeds the typical carb limit for keto-friendly foods.
What are the health benefits of eating chickpea stew?
Chickpea stew is nutrient-dense, providing plant-based protein, fiber, and essential vitamins like folate, iron, and magnesium. It can help improve digestion due to its fiber content and support heart health by lowering cholesterol. However, those with legume allergies should avoid chickpeas.
What is a healthy portion size for chickpea stew?
A recommended portion size for chickpea stew is around 1 to 1.5 cups, which provides approximately 200-300 calories depending on the recipe. This allows for a balanced meal, especially when paired with vegetables or whole grains.
How does chickpea stew compare to lentil stew nutritionally?
Chickpea stew and lentil stew are both excellent plant-based options, but lentils generally have slightly more protein and less fat than chickpeas. For example, one cup of cooked lentils contains about 18 grams of protein and less than 1 gram of fat, while chickpeas offer about 15 grams of protein and 2 grams of fat per cup. Both are nutritious and versatile ingredients.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human Services and U.S. Department of AgricultureThis official guideline highlights the importance of legumes, like chickpeas, in a balanced diet.
- Chickpeas: Benefits and nutritional informationHarvard T.H. Chan School of Public HealthThis article explains the nutritional profile and health benefits of chickpeas in a research-backed format.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
