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Chickpea Stew Calories
Chickpea Stew
In season: Spring · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Chickpea Stew (200 g) has 240 calories. That works out to 120 calories per 100 g. It contains 35 g of carbs, 10.4 g of protein, 5 g of fat and 11.2 g of fiber. Its 0.4 mg of Copper covers 40% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Chickpea Stew?
Chickpea Stew is a home-style Turkish dish of chickpeas simmered with onion and tomato paste until the sauce turns rich and thick. Some versions include pieces of meat, while meat-free versions are common too. Slow cooking softens the chickpeas and lets them take on the savoury, gently tangy flavour of the sauce.
In Turkey, it is often served for lunch or dinner with rice pilaf, bread and pickles. It also keeps well, and the flavours can deepen overnight. Chickpea Stew provides plant-based protein and fibre; a 100 g portion has 5.6 g of fibre. For a lighter meal, use little oil, skip the meat and serve it with a crisp salad.
Chickpea Stew Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
17.5g
· 6% DV
Protein
5.2g
· 10% DV
Fat
2.5g
· 3% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 18% · Fat 20%
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Chickpea Stew Vitamins & Minerals
Vitamins
Folate
32µg · 8% DV
B1
0.08mg · 7% DV
Biotin
2µg · 7% DV
B6
0.08mg · 5% DV
Minerals
Phosphorus
80mg · 11% DV
Sodium
220mg · 10% DV
Potassium ⭐
170mg · 5% DV
Copper
0mg · 0% DV
Manganese
0mg · 0% DV
How Nutritious Is Chickpea 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.
Chickpea Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chickpea Stew
To burn the 120 calories in 100 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.
Is Chickpea 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 Stew Contain Allergens?
No known major allergens
Which Diets Is Chickpea Stew 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 Stew Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 12.7:1
Above the ideal 4:1 (12.7:1).
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Frequently Asked Questions About Chickpea Stew
How do you make chickpea stew from scratch?
To make chickpea stew from scratch, soften onion and garlic, stir in spices and tomato, then add chickpeas and stock or water. Simmer until the flavors come together and the sauce reaches the thickness you like.
What is chickpea stew made of?
Chickpea stew usually combines chickpeas with onion, garlic, tomato or tomato paste, spices, and broth or water. Recipes vary: some include vegetables or meat, while others keep the chickpeas as the main ingredient.
What do you serve with chickpea stew?
Chickpea stew pairs well with rice, crusty bread, or flatbread to soak up the sauce. A fresh salad or yogurt on the side adds contrast to the stew’s rich, savory texture.
Can you make chickpea stew with canned chickpeas?
Yes, canned chickpeas work well in chickpea stew. Drain and rinse them, then add them later in the cooking so they heat through without becoming mushy, since they are already cooked.
Do you need to soak chickpeas for chickpea stew?
Soak dried chickpeas before making chickpea stew to help them cook more evenly and become tender. You can skip soaking if you use canned or already-cooked chickpeas.
How do you thicken chickpea stew?
To thicken chickpea stew, mash a few chickpeas against the side of the pot and stir them back in. Simmering uncovered also reduces excess liquid and concentrates the sauce.
Can you freeze chickpea stew?
Yes, chickpea stew freezes well. Cool it completely, portion it into airtight containers, and thaw it in the refrigerator before reheating; add a splash of water or stock if the sauce has thickened.
How long does chickpea stew last in the fridge?
Chickpea stew keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and discard it if it develops an unusual smell, appearance, or mold.
Can you make chickpea stew in a slow cooker?
Yes, chickpea stew can be made in a slow cooker. Dried chickpeas need to be soaked first, while canned chickpeas are best added toward the end so they keep their shape.
Is chickpea stew healthy?
Chickpea stew can be a nourishing meal: chickpeas provide plant protein and fiber, and vegetables add flavor and variety. The finished dish’s overall balance also depends on additions such as meat, salt, and the amount of oil used.
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Nutrition data compiled from USDA FoodData Central and scientific sources.