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Chickpea stew (low oil) Calories
Plant protein, fiber, low fat
CALORIES
GI
POTASSIUM
FIBER
Chickpea stew (low oil) Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
17.5g
· 64%
Protein
5.2g
· 19%
Fat
2.1g
· 17%
Fiber
4.7g
Chickpea stew (low oil) Vitamins & Minerals
Vitamins
Folate
45µg · 11% DV
B6
0.13mg · 8% DV
Biotin
2.5µg · 8% DV
B1
0.08mg · 7% DV
Minerals
Phosphorus
95mg · 14% DV
Iron
2mg · 11% DV
Sodium
220mg · 10% DV
Zinc
1mg · 9% DV
Chickpea stew (low oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Chickpea stew (low oil) 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 (low oil) Contain Allergens?
No known major allergens
Which Diets Is Chickpea stew (low oil) 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 stew (low oil) Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.35g
POLYUNSATURATED
0.51g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
Foods Similar to Chickpea stew (low oil)
Chickpea stew (low oil) — Frequently Asked Questions
Why do chickpeas sometimes stay hard in a low-oil chickpea stew?
Chickpeas may remain firm if they were not soaked long enough, are old, or are cooked with tomato, tomato paste, or other acidic ingredients too early. Cook them until tender in plain water first, then add acidic ingredients later.
How can I make chickpea stew less likely to cause gas?
Soaking dried chickpeas well, discarding the soaking water, and cooking them thoroughly in fresh water may reduce bloating for some people. Cumin adds flavor, but it is not proven to prevent gas in everyone.
Is low-oil chickpea stew better before or after a workout?
Because it is fiber-rich, it may feel heavy if eaten right before intense exercise. It can work well a few hours before training or after training as part of a meal with a carbohydrate food and vegetables.
Does eating chickpea stew at night cause weight gain?
Eating chickpea stew at night does not by itself cause weight gain; overall intake, portion size, and added oils matter more. A low-oil serving can be a filling evening meal alongside vegetables and a suitable protein or dairy alternative.
Should chickpea stew be served with rice?
Chickpea stew and rice are a satisfying, traditional pairing, and legumes plus grains work well in the same meal. Keep the rice portion moderate and add salad, or choose bulgur or brown rice for more texture and fiber.
How is low-oil chickpea stew different from chickpea stew with meat?
Meat-based chickpea stew provides a meatier flavor and animal protein, while a low-oil meatless version highlights the chickpeas themselves. The type and amount of meat and oil used can substantially change the dish’s saturated fat and sodium.
Does chickpea stew taste better the next day?
Often, yes: the flavors of the sauce and seasonings have more time to blend after chilling overnight. Refrigerate it within two hours of cooking to keep it safe.
How should cooked chickpea stew be stored, and can it be frozen?
Store it in a covered container in the refrigerator for about 3 to 4 days. It freezes well in single portions; thaw it in the refrigerator, reheat thoroughly, and avoid refreezing thawed stew.
Do people with kidney disease need to be careful with chickpea stew?
They may, because potassium, phosphorus, protein, and fluid needs vary widely with the stage of kidney disease and the individual treatment plan. People with advanced kidney disease should ask their clinician or dietitian about an appropriate portion.
Is stew made with canned chickpeas less healthy than stew made with home-cooked chickpeas?
Canned chickpeas are a convenient legume option, but some varieties contain added sodium. Draining and rinsing them well can reduce sodium, and no-salt-added options are useful when available.
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Nutrition data compiled from USDA FoodData Central and scientific sources.