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Chickpea Stew with Beef in Tomato Sauce Calories
Traditional chickpea stew rich in protein and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Chickpea Stew with Beef in Tomato Sauce (250 g) has 355 calories. That works out to 142 calories per 100 g. It contains 40.8 g of carbs, 25.3 g of protein, 10.5 g of fat and 11.5 g of fiber. Its 0.8 mg of Copper covers 86% of the Daily Value. Its glycemic index is 33 (low), so it raises blood sugar slowly.
Chickpea Stew with Beef in Tomato Sauce Nutrition Facts
Selected: 1 serving (medium) · 250 g
355
KCAL / 250G
Carbs
40.8g
· 15% DV
Protein
25.3g
· 51% DV
Fat
10.5g
· 13% DV
Fiber
11.5g
· 41% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 28% · Fat 27%
Chickpea Stew with Beef in Tomato Sauce nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 355 kcal | |
| Total fat | 10.5 g | 13% |
| Saturated fat | 3.13 g | 16% |
| Trans fat | 0.08 g | |
| Sodium | 713 mg | 31% |
| Total carbohydrate | 40.8 g | 15% |
| Fiber | 11.5 g | 41% |
| Protein | 25.3 g | 51% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Chickpea Stew with Beef in Tomato Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 355 kcal |
| 1 tablespoon (small) | 20 g | 28 kcal |
| 100 g | 100 g | 142 kcal |
| 1 cup (medium) | 180 g | 256 kcal |
| 1 serving (large) | 350 g | 497 kcal |
| 1 pack (large) | 400 g | 568 kcal |
| 1 serving (extra large) | 450 g | 639 kcal |
Calculated from 142 calories per 100 g.
Frequently Asked Questions About Chickpea Stew with Beef in Tomato Sauce
How do you make Chickpea Stew with Beef in Tomato Sauce?
Chickpea Stew with Beef in Tomato Sauce is made by simmering tender beef and chickpeas in a tomato-based sauce. Brown the beef first, cook the onion and tomato paste, then add chickpeas and hot water and simmer until everything is tender.
Can you make Chickpea Stew with Beef in Tomato Sauce with canned chickpeas?
Yes, canned chickpeas work well in Chickpea Stew with Beef in Tomato Sauce. Cook the beef until tender before stirring in drained, rinsed chickpeas, then simmer just long enough for them to absorb the sauce without turning mushy.
What cut of beef is best for Chickpea Stew with Beef in Tomato Sauce?
A stewing cut such as beef chuck works well for Chickpea Stew with Beef in Tomato Sauce because it becomes tender during slow cooking. Cut it into even pieces so they cook consistently, and soften the beef before adding already-cooked chickpeas.
Can Chickpea Stew with Beef in Tomato Sauce be frozen?
Yes, Chickpea Stew with Beef in Tomato Sauce freezes well. Cool it promptly, divide it into airtight portions, and thaw it in the refrigerator before reheating thoroughly on the stove. Chickpeas may soften slightly after freezing but remain suitable for the stew.
How long do leftovers of Chickpea Stew with Beef in Tomato Sauce keep?
Leftover Chickpea Stew with Beef in Tomato Sauce keeps for about three days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, until it is hot throughout.
What spices go in Chickpea Stew with Beef in Tomato Sauce?
Cumin, black pepper, paprika, and a little chili are common seasonings for Chickpea Stew with Beef in Tomato Sauce. Use them alongside onion and garlic so the spices complement, rather than overwhelm, the tomato and beef.
What should you serve with Chickpea Stew with Beef in Tomato Sauce?
Rice, crusty bread, or bulgur makes a satisfying accompaniment to Chickpea Stew with Beef in Tomato Sauce. A crisp green salad or plain yogurt also balances the rich tomato gravy and makes the meal feel complete.
How can you thicken Chickpea Stew with Beef in Tomato Sauce?
To thicken Chickpea Stew with Beef in Tomato Sauce, mash a few chickpeas against the side of the pot and stir them back in. You can also simmer the stew uncovered briefly so excess liquid evaporates.
Why are the chickpeas still hard in Chickpea Stew with Beef in Tomato Sauce?
Chickpeas in Chickpea Stew with Beef in Tomato Sauce may stay hard if they are old, inadequately soaked, or cooked with acidic tomato too early. Soak dried chickpeas well and cook them in water until nearly tender before adding the tomato sauce.
Can you make Chickpea Stew with Beef in Tomato Sauce ahead of time?
Yes, Chickpea Stew with Beef in Tomato Sauce can be made ahead and refrigerated once cooled. Its flavors often meld as it rests; reheat it gently with a splash of water if the sauce has thickened.
Chickpea Stew with Beef in Tomato Sauce Vitamins & Minerals
Vitamins
B12
1.55µg · 65% DV
Folate
190µg · 48% DV
B3
5.88mg · 37% DV
B6
0.6mg · 35% DV
Minerals
Copper
0.78mg · 87% DV
Manganese
1.2mg · 52% DV
Phosphorus
355mg · 51% DV
Selenium
22µg · 40% DV
Sodium
713mg · 31% DV
Potassium ⭐
795mg · 23% DV
Chickpea Stew with Beef in Tomato Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chickpea Stew with Beef in Tomato Sauce
To burn the 355 calories in 1 serving (medium) (250 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.
What is Chickpea Stew with Beef in Tomato Sauce?
Chickpea Stew with Beef in Tomato Sauce is a homestyle stew associated with Turkish cooking, made by simmering chickpeas and pieces of beef in a tomato-based sauce until tender. The sauce is savoury with a gentle tomato tang, while the chickpeas become creamy and the beef adds a hearty bite. Recipes vary in how thick or brothy the finished dish is.
It is commonly served as a main meal with rice, bread or bulgur, and a fresh salad or pickles make a good contrast. Chickpeas contribute both protein and fibre, so the stew is filling without needing elaborate sides. For a lighter serving, use a modest amount of oil and add extra vegetables alongside.
How Nutritious Is Chickpea Stew with Beef in Tomato Sauce?
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.
Is Chickpea Stew with Beef in Tomato Sauce 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 in Tomato Sauce Contain Allergens?
No known major allergens
Which Diets Is Chickpea Stew with Beef in Tomato Sauce Good For?
Vegan
— Not suitable
Vegetarian
— Not 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 with Beef in Tomato Sauce Fat Profile
SATURATED
3.13g
MONOUNSATURATED
4.3g
POLYUNSATURATED
1.7g
Omega 6:3 ratio 15.5:1
Above the ideal 4:1 (15.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.