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Chickpea Stew with Beef and Zucchini Calories
Protein-, fiber-, and iron-rich stew
CALORIES
GI
POTASSIUM
FIBER
Chickpea Stew with Beef and Zucchini Nutrition Facts
Selected: 100 g
132
KCAL / 100G
Carbs
13.2g
· 40%
Protein
9.1g
· 27%
Fat
4.9g
· 33%
Fiber
3.7g
Chickpea Stew with Beef and Zucchini Vitamins & Minerals
Vitamins
B12
0.72µg · 30% DV
B3
2.5mg · 16% DV
B6
0.23mg · 14% DV
Folate
54µg · 14% DV
Minerals
Selenium
10.8µg · 20% DV
Phosphorus
129mg · 18% DV
Iron
2mg · 11% DV
Sodium
245mg · 11% DV
Chickpea Stew with Beef and Zucchini Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Chickpea Stew with Beef and Zucchini 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 with Beef and Zucchini Contain Allergens?
No known major allergens
Which Diets Is Chickpea Stew with Beef and Zucchini Good For?
Vegan
— Not suitable
Vegetarian
— Not 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 with Beef and Zucchini Fat Profile
SATURATED
1.25g
MONOUNSATURATED
2.23g
POLYUNSATURATED
0.85g
Omega 6:3 ratio 19.5:1
Above the ideal 4:1 (19.5:1).
Foods Similar to Chickpea Stew with Beef and Zucchini
Chickpea Stew with Beef and Zucchini — Frequently Asked Questions
How can chickpea stew with beef and zucchini be made more flavorful?
Brown the beef and cook the onions well before adding liquid to build a deeper flavor base. Cumin, black pepper, garlic, and a small amount of tomato paste work particularly well with chickpeas.
How do you keep the chickpeas from falling apart in the stew?
Add cooked chickpeas after the zucchini has started to soften rather than cooking everything together for a long time. Stir gently or shake the pot instead of vigorously stirring the stew.
How can you prevent zucchini from making the stew watery?
Cut the zucchini into reasonably large pieces and add it near the end of cooking. Leaving the lid on for too long can trap steam and encourage the zucchini to release more water.
Can beef and zucchini chickpea stew be made ahead of time?
Yes. Its flavors often meld well after a day in the refrigerator, but reheat it gently so the zucchini does not become overly soft.
How long does chickpea stew with beef and zucchini keep in the refrigerator?
Cool it within two hours of cooking and store it in a covered container; it will generally keep for 3 to 4 days in the refrigerator. Reheat until steaming hot throughout before serving.
Can chickpea stew with beef and zucchini be frozen?
Yes, although the zucchini may become softer and release some water after thawing. For a better texture, cook the zucchini until just tender, freeze in portions, thaw in the refrigerator, and reheat only once.
What goes well with beef and zucchini chickpea stew?
Yogurt with garlic or a cucumber-yogurt salad adds a cool contrast to the rich stew. A green salad, lemony arugula, bulgur, or bread can round out the meal depending on appetite.
Is this stew a good meal after exercise?
It can work well as a post-workout main meal because beef provides high-quality protein while chickpeas contribute carbohydrate and plant protein. After a demanding session, adding bread, rice, or bulgur can make it a more substantial recovery meal.
Do chickpeas cause gas, and how can it be reduced?
Chickpeas can cause gas or bloating in some people because they contain fermentable carbohydrates. Soaking dried chickpeas, discarding the soaking water, cooking them thoroughly, and increasing portions gradually may help.
Who should be cautious with chickpea stew containing beef?
People with gout or elevated uric acid may need to limit red meat according to advice from their healthcare professional. Those with irritable bowel syndrome or a sensitive gut may find chickpeas trigger bloating, so a smaller serving is a sensible starting point.
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Nutrition data compiled from USDA FoodData Central and scientific sources.