Spinach and chickpea stew

Dinner

Item Rating: 86/100

1 serving (250 grams) contains 200 calories, 10.0 grams of protein, 5.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		188.7
% Daily Value*
Total Fat		4.7 g	6%
	Saturated Fat	0.9 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		377.4 mg	16%
Total Carbohydrates		28.3 g	10%
	Dietary Fiber	7.5 g	26%
	Sugars	4.7 g
protein		9.4 g	18%
Vitamin D		0 mcg	0%
Calcium		94.3 mg	7%
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

🍯 Low sugar

Source of Calories

Fat: 42 cal (21.9%)

Protein: 37 cal (19.5%)

Carbs: 113 cal (58.6%)

About Spinach and chickpea stew

Spinach and chickpea stew is a hearty, plant-based dish originating from Mediterranean and Middle Eastern cuisines, traditionally enjoyed for its balance of flavor and nutrition. This stew features nutrient-dense spinach, rich in vitamins A and K, paired with chickpeas, a versatile legume packed with plant-based protein and dietary fiber. Often infused with garlic, onions, and warming spices like cumin or paprika, it embodies a fusion of healthful and comforting elements. Spinach provides antioxidants like beta-carotene, while chickpeas contribute folate and iron, making this dish an excellent choice for promoting overall health. Its low calorie content, coupled with high nutrient density, makes it ideal for various dietary preferences focused on healthy eating, including vegetarian and vegan diets.

Health Benefits

• Supports bone health due to spinach's high vitamin K content (574% RDI per cup when cooked).
• Promotes digestive health with chickpeas providing approximately 7.6g of dietary fiber per 100g.
• Enhances energy levels through chickpeas supplying essential iron, with 2.89 mg per 100g.
• Strengthens immunity from spinach's vitamin C content, delivering around 9 mg per cup raw.
• Aids in heart health thanks to potassium in chickpeas, offering 291 mg per 100g.

Dietary Considerations

Allergens: Contains legumes (chickpeas), alliums (if garlic/onion used)

Suitable for: Vegan, vegetarian, mediterranean diet, gluten-free diet

Not suitable for: Individuals with legume allergies, low-fiber diets

Selection and Storage

Store in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stovetop, adding water or broth if needed to retain moisture.

Common Questions About Spinach and chickpea stew Nutrition

Is Spinach and Chickpea Stew high in protein?

Spinach and Chickpea Stew provides a moderate amount of protein due to the chickpeas, which contain about 15 grams of protein per cooked cup (164 grams). Spinach adds some supplemental protein, but it's minimal at about 1 gram per cup (30 grams) of raw spinach used in the recipe.

Can I eat Spinach and Chickpea Stew on a keto diet?

Spinach and Chickpea Stew is not ideal for a keto diet since chickpeas are relatively high in carbohydrates, with about 45 grams of carbs per cooked cup. The dish, however, fits well into other diets, such as vegetarian or vegan.

What are the health benefits of Spinach and Chickpea Stew?

This stew is nutrient-rich, providing iron, potassium, fiber, and vitamins like A, C, and K. Chickpeas support gut health and stable blood sugar due to their fiber and protein, while spinach is packed with antioxidants. However, sodium levels should be monitored if canned chickpeas or pre-made broth is used.

How much Spinach and Chickpea Stew should I eat in a serving?

A standard portion size of Spinach and Chickpea Stew is about 1 to 1.5 cups, which typically contains approximately 250-300 calories, depending on the recipe. This portion ensures you get a balance of nutrients without overloading on calories.

How does Spinach and Chickpea Stew compare to lentil or bean-based stews?

Spinach and Chickpea Stew is lower in protein compared to lentil stews but provides a milder flavor and unique texture. Additionally, it contains less starch than certain bean-based stews, making it slightly lighter while still being nutrient-dense.

Data Sources & Scientific References