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Chickpea, Green Lentil, Bulgur and Purslane Stew Calories
Source of fiber, plant protein and folate
CALORIES
GI
POTASSIUM
FIBER
Chickpea, Green Lentil, Bulgur and Purslane Stew Nutrition Facts
Selected: 100 g
105
KCAL / 100G
Carbs
16.2g
· 59%
Protein
5.1g
· 18%
Fat
2.8g
· 23%
Fiber
4.8g
Chickpea, Green Lentil, Bulgur and Purslane Stew Vitamins & Minerals
Vitamins
Vitamin K
49µg · 41% DV
Folate
61µg · 15% DV
B1
0.12mg · 10% DV
Vitamin C
9.2mg · 10% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
101mg · 14% DV
Iron
2mg · 11% DV
Magnesium
42mg · 10% DV
Chickpea, Green Lentil, Bulgur and Purslane Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Chickpea, Green Lentil, Bulgur and Purslane 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, Green Lentil, Bulgur and Purslane Stew Contain Allergens?
Contains these allergens:
Which Diets Is Chickpea, Green Lentil, Bulgur and Purslane Stew Good For?
Vegan
✓ Suitable
Vegetarian
✓ 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, Green Lentil, Bulgur and Purslane Stew Fat Profile
SATURATED
0.35g
MONOUNSATURATED
1.28g
POLYUNSATURATED
0.78g
Omega 6:3 ratio 5.2:1
Above the ideal 4:1 (5.2:1).
Foods Similar to Chickpea, Green Lentil, Bulgur and Purslane Stew
Chickpea, Green Lentil, Bulgur and Purslane Stew — Frequently Asked Questions
How can I keep purslane stew from tasting too sour?
Purslane has a naturally tangy taste, so balancing it with onion, tomato paste, and a little olive oil helps mellow it out. If you add lemon juice or pomegranate molasses, do it at the end and use it sparingly.
Does this stew taste better fresh or the next day?
Like many legume-based stews, it often tastes even more developed the next day. It may thicken in the fridge, so a splash of water during reheating can restore the texture.
Can I freeze chickpea, green lentil, bulgur, and purslane stew?
Yes, it freezes well in individual portions. After thawing, the bulgur and purslane may soften a bit more, but the stew is still generally good to eat.
Is this a better meal before or after a workout?
Because it combines legumes and bulgur, it works well as a balanced main meal either before or after training. Before exercise, a smaller portion may feel more comfortable if you are sensitive to fiber-rich meals.
What goes well with this stew?
It pairs well with yogurt, a simple salad, or whole-grain bread if you want a fuller meal. A vitamin C-rich side such as tomatoes, peppers, or lemony salad can also complement the legumes and greens.
Why can this dish cause bloating for some people?
Chickpeas and green lentils contain compounds that some people digest poorly, especially if they are not used to legumes. Thorough cooking and gradually increasing portion size can help reduce discomfort.
Is this stew suitable for children?
It can be a good family dish, but some children may notice purslane’s slightly tart flavor. Chopping the greens finely and serving it with yogurt can make it more approachable.
Does cooking destroy the protein in this dish?
Normal home cooking does not remove the protein, but it can change texture and water content. What often changes more noticeably is the consistency of the stew, not whether the protein is still there.
What changes if I make it with rice instead of bulgur?
Rice gives a softer, milder texture, while bulgur adds a nuttier taste and a more traditional feel. In this recipe, bulgur is also the gluten-containing ingredient, so rice may be used in a separate gluten-free version if cross-contact is avoided.
Who should be careful with this meal?
People who need to avoid gluten should be cautious because bulgur contains it. Those with sensitive digestion may also prefer a smaller serving at first because the dish is rich in legumes and fiber.
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Nutrition data compiled from USDA FoodData Central and scientific sources.