1 cup (medium) of Chickpea stew (vegetarian) (200 g) has 240 calories. That works out to 120 calories per 100 g. It contains 37 g of carbs, 10.4 g of protein, 4.2 g of fat and 11.4 g of fiber. Its 0.4 mg of Copper covers 49% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Chickpea stew (vegetarian)?

Chickpea stew (vegetarian) is a home-style dish of chickpeas simmered until tender in a thick, savoury sauce, commonly made with onion, tomato and peppers. Versions vary from kitchen to kitchen, but the chickpeas remain the focus and the sauce gathers their flavour as it cooks.

In Turkey it is often served as a filling lunch or dinner, alongside rice or bulgur pilaf, bread, and perhaps pickles or yoghurt. Elsewhere, it works well as a one-pot meal with crusty bread or a simple salad. Naturally free of meat, it offers plant protein and fibre; a lighter version can use less oil and more vegetables.

Chickpea stew (vegetarian) Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

18.5g

· 7% DV

Protein

5.2g

· 10% DV

Fat

2.1g

· 3% DV

Fiber

5.7g

· 20% DV

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

Calories come from: Carbs 65% · Protein 18% · Fat 17%

Chickpea stew (vegetarian) Vitamins & Minerals

Vitamins

Folate

45µg · 11% DV

0.09mg · 8% DV

0.13mg · 8% DV

Biotin

2.5µg · 8% DV

Minerals

Phosphorus

90mg · 13% DV

Iron

2mg · 11% DV

Zinc

1mg · 9% DV

Sodium

210mg · 9% DV

How Nutritious Is Chickpea stew (vegetarian)?

Nutrient density

High

60/ 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

High

64/ 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 stew (vegetarian) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Chickpea stew (vegetarian)

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

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 (vegetarian) 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 (vegetarian) 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 stew (vegetarian) 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 (vegetarian) Fat Profile

SATURATED

0.22g

MONOUNSATURATED

0.38g

POLYUNSATURATED

0.36g

⚖️

Omega 6:3 ratio 10.7:1

Above the ideal 4:1 (10.7:1).

Compare Chickpea stew (vegetarian)

🍲vs🥣

Chickpea stew (vegetarian) vs Green Lentils (Boiled)4 kcal more per 100 g

→🍲vs🌱

Chickpea stew (vegetarian) vs Edamame1 kcal fewer per 100 g

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Chickpea stew (vegetarian) vs White Beans7 kcal fewer per 100 g

→🍲vs🍲

Chickpea stew (vegetarian) vs Bean Stew with MeatSame calories per 100 g

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Foods Similar to Chickpea stew (vegetarian)

🥣

Green Lentils (Boiled)

116 kcal

🌱

Edamame

121 kcal

🫘

White Beans

127 kcal

🍲

Bean Stew with Meat

120 kcal

🥣

Lentil Soup

75 kcal

🥜

Roasted Chickpeas

380 kcal

🥙

Lentil meatballs

145 kcal

🥙

Hummus

166 kcal

Frequently Asked Questions About Chickpea stew (vegetarian)

How do you make vegetarian chickpea stew?

Vegetarian chickpea stew is made by simmering chickpeas with onion, tomato, and seasonings. Soften the onion in a little oil, stir in tomato paste or chopped tomatoes, then add cooked chickpeas and water or stock; simmer until the sauce thickens.

What do you serve with vegetarian chickpea stew?

Vegetarian chickpea stew goes well with rice, crusty bread, or couscous, which soak up its tomato-based sauce. For a lighter meal, serve it with a simple green salad or yogurt; add a grain or bread if you want a more filling plate.

Do you need to soak chickpeas for vegetarian chickpea stew?

Yes, soak dried chickpeas before using them in vegetarian chickpea stew; soaking helps them cook more evenly and reduces the time they need on the stove. Leave them in plenty of water overnight, then drain and cook until tender. Canned chickpeas need no soaking.

Can you make vegetarian chickpea stew with canned chickpeas?

Yes, canned chickpeas work well in vegetarian chickpea stew. Drain and rinse them, then add them after the onion and tomato base is ready; simmer long enough for the chickpeas to absorb the flavors without turning mushy.

Why are the chickpeas in my vegetarian chickpea stew still hard?

Chickpeas in vegetarian chickpea stew often stay hard because they are old, were not soaked, or were cooked with acidic ingredients too early. Cook them until tender before adding tomatoes, or keep simmering with hot water until they soften.

Can vegetarian chickpea stew be frozen?

Yes, vegetarian chickpea stew freezes well. Cool it promptly, portion it into airtight freezer containers, and leave a little space for expansion. Thaw it in the refrigerator and reheat until steaming; avoid freezing it again after it has thawed.

How long does vegetarian chickpea stew keep in the fridge?

Vegetarian chickpea stew keeps for about three days in the refrigerator when cooled and stored in a covered container. Refrigerate it promptly rather than leaving it out, and reheat only the portion you plan to eat until it is steaming hot.

Can vegetarian chickpea stew be made in a slow cooker?

Yes, you can make vegetarian chickpea stew in a slow cooker, but dried chickpeas should be soaked and cooked thoroughly first. Add the cooked chickpeas to the tomato, onion, and seasoning mixture, then let the flavors combine on a low setting.

What spices go well in vegetarian chickpea stew?

Cumin, paprika, black pepper, and chili flakes are popular seasonings for vegetarian chickpea stew. Add garlic and bay leaf for extra savory depth, or finish with parsley or lemon juice to brighten the rich tomato sauce.

Is vegetarian chickpea stew a good meal for people with diabetes?

Vegetarian chickpea stew can fit into a diabetes-friendly meal because chickpeas provide fiber and protein. Rice or bread alongside it adds more carbohydrates, so choose a portion that fits your meal plan and pair the stew with non-starchy vegetables.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026