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Chickpea Stew (No Oil) Calories
High in protein and fiber, oil-free chickpea stew
CALORIES
GI
POTASSIUM
FIBER
Chickpea Stew (No Oil) Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
18.5g
· 70%
Protein
5.5g
· 21%
Fat
1.1g
· 9%
Fiber
5.2g
Chickpea Stew (No 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
90mg · 13% DV
Iron
2mg · 11% DV
Zinc
1mg · 9% DV
Sodium
210mg · 9% DV
Chickpea Stew (No Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Chickpea Stew (No 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 (No Oil) Contain Allergens?
No known major allergens
Which Diets Is Chickpea Stew (No 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 (No Oil) Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.35g
Omega 6:3 ratio 10.7:1
Above the ideal 4:1 (10.7:1).
Foods Similar to Chickpea Stew (No Oil)
Chickpea Stew (No Oil) — Frequently Asked Questions
Why can oil-free chickpea stew cause gas, and how can that be reduced?
Chickpeas naturally contain fiber and fermentable carbs that can cause gas or bloating in some people. Soaking well, changing the soaking water, cooking thoroughly, and increasing portion size gradually may help.
Is oil-free chickpea stew filling?
Yes, the combination of fiber and plant protein can help with fullness. If it feels too light on its own, pairing it with salad or a yogurt-style side can make the meal feel more satisfying.
Is this stew better before or after a workout?
Because it is fairly high in fiber, it may feel heavy right before training for some people. It is often better a few hours before exercise or after training with other easy-to-digest foods.
Does cooking it without oil greatly reduce its nutritional value?
No, removing added oil does not take away the chickpeas' protein or fiber. However, including a small source of fat elsewhere in the meal can help with absorption of fat-soluble compounds from the overall dish.
What pairs well with chickpea stew for a more balanced meal?
It works well with whole grains, plenty of vegetables, or a fermented dairy side if you eat dairy. Vitamin C-rich foods such as a lemony salad can also support absorption of iron from plant foods.
How long does oil-free chickpea stew keep in the fridge?
If cooled promptly and stored in a sealed container, it is usually best eaten within 3 to 4 days. Leaving it at room temperature for too long increases the risk of spoilage.
Can oil-free chickpea stew be frozen?
Yes, it freezes well when portioned into suitable containers. The texture may soften slightly after thawing, but the flavor and overall nutrition are largely maintained.
Why do chickpeas sometimes stay firm, and how do you get them soft?
Older chickpeas, not soaking long enough, short cooking time, or adding acidic ingredients too early can keep them firm. Soaking first and adding tomatoes or other acidic ingredients after the chickpeas soften usually helps.
Is oil-free chickpea stew a good choice for weight loss?
It can be, because its fiber and protein may help with satiety when eaten in sensible portions. The overall result still depends on your total diet and portion control across the day.
Compared with meat, is chickpea stew enough as a protein source?
Chickpeas are a useful plant protein source, but their protein profile and density differ from meat. Eating a variety of legumes, grains, nuts, and seeds across the day can help cover protein needs more completely.
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Nutrition data compiled from USDA FoodData Central and scientific sources.