1 serving (medium) of Chickpea Pilaf (180 g) has 279 calories. That works out to 155 calories per 100 g. It contains 49.5 g of carbs, 8.3 g of protein, 4 g of fat and 5.6 g of fiber. Its 0.3 mg of Copper covers 34% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

What is Chickpea Pilaf?

Chickpea Pilaf is a familiar Turkish rice dish, cooked at home and sold by street vendors in cities such as Istanbul. It brings together fluffy, separate grains of rice and tender chickpeas; the cooking fat and stock vary from kitchen to kitchen. The rice is mild and soft, while the chickpeas add a gently nutty taste and a more substantial bite.

In Turkey it is commonly eaten as a filling lunch or simple dinner, often with pickles or ayran; some vendors serve it topped with shredded chicken. Chickpeas contribute both protein and fibre, making the dish more sustaining than plain rice. For a lighter plate, keep the added fat modest and pair it with a crisp salad.

Chickpea Pilaf Nutrition Facts

Selected: 100 g

155

KCAL / 100G

Carbs

27.5g

· 10% DV

Protein

4.6g

· 9% DV

Fat

2.2g

· 3% DV

Fiber

3.1g

· 11% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 74% · Protein 12% · Fat 14%

Chickpea Pilaf Vitamins & Minerals

Vitamins

0.08mg · 7% DV

Biotin

2µg · 7% DV

Folate

28µg · 7% DV

0.09mg · 5% DV

Minerals

Zinc

1mg · 9% DV

Phosphorus

65mg · 9% DV

Magnesium

28mg · 7% DV

Iron

1mg · 6% DV

How Nutritious Is Chickpea Pilaf?

Nutrient density

Medium

55/ 100

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

Medium

47/ 100

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.

Chickpea Pilaf Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Chickpea Pilaf

To burn the 155 calories in 100 g:

🚶

38min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Chickpea Pilaf 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 Pilaf Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Chickpea Pilaf Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Chickpea Pilaf Fat Profile

SATURATED

0.4g

MONOUNSATURATED

0.6g

POLYUNSATURATED

0.7g

⚖️

Omega 6:3 ratio 22.5:1

Above the ideal 4:1 (22.5:1).

Compare Chickpea Pilaf

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Chickpea Pilaf vs Bulgur Pilaf35 kcal more per 100 g

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Chickpea Pilaf vs Whole wheat pasta31 kcal more per 100 g

→🍚vs🥖

Chickpea Pilaf vs Breadstick255 kcal fewer per 100 g

→🍚vs🥯

Chickpea Pilaf vs Simit185 kcal fewer per 100 g

→

Foods Similar to Chickpea Pilaf

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Chickpea Pilaf

What is chickpea pilaf?

Chickpea pilaf is a rice dish cooked with chickpeas, usually with onion, oil or butter, and stock or water. Recipes vary by region, but the rice is typically cooked until fluffy, with the chickpeas mixed through or served on top.

How do you make chickpea pilaf?

To make chickpea pilaf, rinse and drain the rice, briefly sauté it with aromatics, then add cooked chickpeas and hot stock or water. Cover and cook until the liquid is absorbed, then let the pilaf rest before fluffing it.

Can I use canned chickpeas in chickpea pilaf?

Yes, canned chickpeas work well in chickpea pilaf. Drain and rinse them first, then add them once the rice is cooking so they heat through without breaking apart. Since they are already soft, avoid stirring the pot repeatedly.

Why does chickpea pilaf turn mushy?

Chickpea pilaf turns mushy when the rice absorbs too much liquid, is stirred during cooking, or is not drained well after rinsing. Use hot liquid in a measured amount, keep the lid on, and allow the finished pilaf to rest.

Which rice is best for chickpea pilaf?

Long-grain rice, such as basmati, makes a light, separate chickpea pilaf, while medium-grain varieties give it a softer texture. Rinse the rice until the water is less cloudy and drain it thoroughly before cooking.

What should I serve with chickpea pilaf?

Chickpea pilaf pairs well with a crisp salad, yogurt sauce, or pickled vegetables. Grilled chicken or roasted vegetables can turn it into a fuller meal, while a squeeze of lemon adds brightness to the chickpeas and rice.

Can you add chicken to chickpea pilaf?

Yes, chicken can be added to chickpea pilaf. Stir in cooked shredded chicken with the chickpeas, or use chicken stock in place of water; adding already-cooked chicken helps keep it tender while the rice finishes cooking.

How long does chickpea pilaf keep in the fridge?

Chickpea pilaf keeps for 3–4 days in a sealed container in the refrigerator. Cool it promptly rather than leaving cooked rice at room temperature, and reheat only the portion you plan to eat until it is steaming hot throughout.

Can chickpea pilaf be frozen?

Yes, chickpea pilaf freezes well in individual portions. Let it cool, pack it in airtight freezer-safe containers, and thaw it in the refrigerator before reheating. The rice may be a little softer after freezing, but fluffing it gently can help.

Is chickpea pilaf a good meal before a workout?

Chickpea pilaf can work as a pre-workout meal because its rice provides carbohydrates and chickpeas add protein and fiber. A large portion may feel heavy just before exercise, so leave time to digest it or choose a smaller serving.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026