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Chickpea and lentil meatball stew Calories
Rich in protein and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Chickpea and lentil meatball stew (300 g) has 378 calories. That works out to 126 calories per 100 g. It contains 42.6 g of carbs, 27.3 g of protein, 12.3 g of fat and 12.9 g of fiber. Its 0.7 mg of Copper covers 80% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Chickpea and lentil meatball stew Nutrition Facts
Selected: 1 serving (medium) · 300 g
378
KCAL / 300G
Carbs
42.6g
· 15% DV
Protein
27.3g
· 55% DV
Fat
12.3g
· 16% DV
Fiber
12.9g
· 46% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 28% · Fat 28%
Chickpea and lentil meatball stew nutrition facts table · 1 serving (medium) (300 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 378 kcal | |
| Total fat | 12.3 g | 16% |
| Saturated fat | 3.54 g | 18% |
| Trans fat | 0.09 g | |
| Sodium | 855 mg | 37% |
| Total carbohydrate | 42.6 g | 15% |
| Fiber | 12.9 g | 46% |
| Protein | 27.3 g | 55% |
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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How Many Calories in 1 Serving of Chickpea and lentil meatball stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 300 g | 378 kcal |
| 100 g | 100 g | 126 kcal |
| 1 cup (small) | 180 g | 227 kcal |
| 1 serving (small) | 250 g | 315 kcal |
| 1 bottle (large) | 350 g | 441 kcal |
| 2 cup (double) | 360 g | 454 kcal |
| 1 serving (large) | 400 g | 504 kcal |
| 1 serving (extra large) | 500 g | 630 kcal |
Calculated from 126 calories per 100 g.
Frequently Asked Questions About Chickpea and lentil meatball stew
How do you make chickpea and lentil meatball stew?
To make chickpea and lentil meatball stew, simmer seasoned meatballs with cooked chickpeas, lentils, and vegetables in a tomato-based broth. Brown or flour the small meatballs first if desired, then cook gently until they are cooked through and the lentils are tender.
What is chickpea and lentil meatball stew?
Chickpea and lentil meatball stew is a hearty, savory dish combining meatballs with chickpeas and lentils in a brothy sauce. Home recipes often add tomato, onion, and spices, making it a complete one-pot meal rather than a plain meatball soup.
How do you stop the meatballs falling apart in chickpea and lentil meatball stew?
Mix the meat thoroughly with its seasonings and any binder, then shape small, firm meatballs. Chilling them before cooking can help. Add them to gently simmering broth and avoid vigorous boiling or frequent stirring until they have set.
Can you use canned chickpeas in chickpea and lentil meatball stew?
Yes, canned chickpeas work well in chickpea and lentil meatball stew. Drain and rinse them, then add them late enough that they heat through without turning mushy. Dried chickpeas need soaking and cooking separately before they go into the stew.
What should you serve with chickpea and lentil meatball stew?
Serve chickpea and lentil meatball stew with crusty bread, rice, or couscous to soak up the broth. A crisp green salad or plain yogurt makes a fresh contrast; because the stew is already substantial, you may not need another filling side.
Can you freeze chickpea and lentil meatball stew?
Yes, chickpea and lentil meatball stew freezes well. Cool it promptly, portion it into airtight freezer-safe containers, and thaw it in the refrigerator before reheating until steaming hot. The lentils may soften further after freezing, but the flavor should remain satisfying.
How long does chickpea and lentil meatball stew last in the fridge?
Store chickpea and lentil meatball stew in a covered container in the refrigerator and eat it within a few days. Cool leftovers promptly rather than leaving the pot out, and reheat only the portion you plan to serve until thoroughly hot.
Why does chickpea and lentil meatball stew get thicker overnight?
Chickpea and lentil meatball stew thickens because the lentils and meatballs continue absorbing broth as it sits. Stir in a little hot water or stock while reheating until it reaches the consistency you want, then let it heat through evenly.
Can you make chickpea and lentil meatball stew with ground turkey?
Yes, ground turkey can replace the usual ground meat in chickpea and lentil meatball stew. It is leaner and can make the meatballs dry, so mix gently and avoid overcooking; make sure the turkey meatballs are fully cooked before serving.
Is chickpea and lentil meatball stew good for meal prep?
Yes, chickpea and lentil meatball stew is practical for meal prep because its meatballs and legumes reheat well, and the flavors meld as it rests. Store it in individual portions; keep any bread or fresh salad separate until serving.
Chickpea and lentil meatball stew Vitamins & Minerals
Vitamins
B12
1.26µg · 53% DV
Folate
198µg · 50% DV
B3
7.8mg · 49% DV
B6
0.66mg · 39% DV
Minerals
Copper
0.72mg · 80% DV
Phosphorus
384mg · 55% DV
Manganese
1.26mg · 55% DV
Selenium
26µg · 47% DV
Sodium
855mg · 37% DV
Potassium ⭐
870mg · 26% DV
Chickpea and lentil meatball stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chickpea and lentil meatball stew
To burn the 378 calories in 1 serving (medium) (300 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.
What is Chickpea and lentil meatball stew?
Chickpea and lentil meatball stew is a Turkish-style home-cooked dish of small meatballs simmered with chickpeas and lentils in a savoury, often tomato-based broth. Recipes vary from household to household, with differences in seasoning and how thick the broth is. It is served hot, often with bread for dipping or rice alongside; a squeeze of lemon and fresh herbs can brighten the hearty flavour. Meat and legumes make it a filling source of both protein and fibre, so it can work well as a complete main meal. For a lighter bowl, use a modest amount of oil and add vegetables, or choose either bread or rice rather than serving both.
How Nutritious Is Chickpea and lentil meatball stew?
Nutrient density
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.
Satiety score
High
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.
Is Chickpea and lentil meatball stew 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 Chickpea and lentil meatball stew Contain Allergens?
No known major allergens
Which Diets Is Chickpea and lentil meatball stew Good For?
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
Chickpea and lentil meatball stew Fat Profile
SATURATED
3.54g
MONOUNSATURATED
5.16g
POLYUNSATURATED
2.31g
Omega 6:3 ratio 13.6:1
Above the ideal 4:1 (13.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.