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Chickpea mushroom sauté Calories
Source of plant 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 mushroom sauté (180 g) has 245 calories. That works out to 136 calories per 100 g. It contains 32.8 g of carbs, 10.4 g of protein, 8.6 g of fat and 9.2 g of fiber. Its 0.5 mg of Copper covers 58% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Chickpea mushroom sauté Nutrition Facts
Selected: 1 serving (medium) · 180 g
245
KCAL / 180G
Carbs
32.8g
· 12% DV
Protein
10.4g
· 21% DV
Fat
8.6g
· 11% DV
Fiber
9.2g
· 33% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 17% · Fat 31%
Chickpea mushroom sauté nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 245 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 1.04 g | 5% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 32.8 g | 12% |
| Fiber | 9.2 g | 33% |
| Protein | 10.4 g | 21% |
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 mushroom sauté?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 245 kcal |
| 1 tablespoon (diced) | 15 g | 20 kcal |
| 1 ounce (small) | 28 g | 38 kcal |
| ½ cup (small) | 90 g | 122 kcal |
| 100 g | 100 g | 136 kcal |
| 1 cup (medium) | 180 g | 245 kcal |
| 1.5 cup (large) | 270 g | 367 kcal |
| 1 serving (large) | 270 g | 367 kcal |
Calculated from 136 calories per 100 g.
Frequently Asked Questions About Chickpea mushroom sauté
How do you make chickpea mushroom sauté?
To make chickpea mushroom sauté, brown sliced mushrooms in a wide pan, then stir in cooked chickpeas, onion, garlic, and seasonings. Cook until everything is hot and well combined. Give the mushrooms room in the pan so they brown instead of steaming.
What should you serve with chickpea mushroom sauté?
Chickpea mushroom sauté pairs well with rice, couscous, crusty bread, or a simple green salad. For a fuller plate, serve it over grains; for a lighter meal, add a crisp salad dressed with lemon.
Can you use canned chickpeas in chickpea mushroom sauté?
Yes, canned chickpeas work well in chickpea mushroom sauté. Drain and rinse them first, then add them after the mushrooms have browned. Since the chickpeas are already cooked, they only need time in the pan to heat through.
How do you stop chickpea mushroom sauté from getting watery?
To keep chickpea mushroom sauté from getting watery, pat the mushrooms dry and cook them in batches in a hot, roomy pan. Crowding traps steam and makes them release liquid; wait until they brown before adding salt or other wet ingredients.
How long does chickpea mushroom sauté keep in the fridge?
Chickpea mushroom sauté keeps for up to 3 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and reheat leftovers in a pan or microwave until hot throughout.
Can you freeze chickpea mushroom sauté?
Yes, you can freeze chickpea mushroom sauté in airtight, meal-sized containers. The mushrooms may be softer after thawing, but the dish remains suitable for reheating. Thaw it in the refrigerator and heat it thoroughly before serving.
Which mushrooms are best for chickpea mushroom sauté?
Cremini or white button mushrooms are easy choices for chickpea mushroom sauté because they brown readily and have a mild flavor. You can also use sliced portobello for a meatier texture; keep the pieces similar in size so they cook evenly.
What spices go well in chickpea mushroom sauté?
Cumin, smoked paprika, black pepper, and thyme all work well in chickpea mushroom sauté. Cumin complements the chickpeas, while thyme suits the mushrooms. Add dried spices after the mushrooms have browned so they do not scorch.
Can you make chickpea mushroom sauté with dried chickpeas?
Yes, but cook the dried chickpeas until tender before making chickpea mushroom sauté. Soak and boil them separately, then drain and add them to the browned mushrooms. Dried chickpeas need cooking first; they will not soften enough during a quick sauté.
Can chickpea mushroom sauté be made ahead for meal prep?
Yes, chickpea mushroom sauté can be made ahead and portioned for weekday meals. Refrigerate it in sealed containers and reheat only the portion you plan to eat; adding fresh herbs or a squeeze of lemon after reheating brightens the flavor.
Chickpea mushroom sauté Vitamins & Minerals
Vitamins
Folate
147.6µg · 37% DV
B5
1.4mg · 28% DV
B3
3.78mg · 24% DV
B6
0.4mg · 24% DV
Minerals
Copper
0.52mg · 58% DV
Manganese
0.86mg · 37% DV
Phosphorus
227mg · 32% DV
Iron
3.69mg · 21% DV
Potassium ⭐
562mg · 17% DV
Sodium
378mg · 16% DV
Chickpea mushroom sauté Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chickpea mushroom sauté
To burn the 245 calories in 1 serving (medium) (180 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 mushroom sauté?
Chickpea mushroom sauté brings cooked chickpeas and mushrooms together in a pan, in a straightforward home-style dish often made in Turkish kitchens. Onion, oil and seasonings are common additions, though the exact mix varies. The mushrooms turn tender and savoury, while chickpeas lend a hearty texture and mild, earthy flavour.
Serve it warm as a simple main or alongside rice, bulgur or bread; a squeeze of lemon and fresh herbs make a bright finish. It provides plant protein and fibre, with 5.1 g of fibre per 100 g. For a lighter version, use a modest amount of oil and let the mushrooms cook until tender rather than adding extra fat.
How Nutritious Is Chickpea mushroom sauté?
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 mushroom sauté 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 mushroom sauté Contain Allergens?
No known major allergens
Which Diets Is Chickpea mushroom sauté Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Chickpea mushroom sauté Fat Profile
SATURATED
1.04g
MONOUNSATURATED
4.9g
POLYUNSATURATED
1.49g
Omega 6:3 ratio 28:1
Above the ideal 4:1 (28:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.