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Chickpea stew with rice Calories
Plant protein, fiber, low fat, source of iron and folate
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Chickpea stew with rice (200 g) has 248 calories. That works out to 124 calories per 100 g. It contains 43.2 g of carbs, 8.4 g of protein, 3.4 g of fat and 9.2 g of fiber. Its 0.4 mg of Copper covers 42% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Chickpea stew with rice Nutrition Facts
Selected: 1 cup (medium) · 200 g
248
KCAL / 200G
Carbs
43.2g
· 16% DV
Protein
8.4g
· 17% DV
Fat
3.4g
· 4% DV
Fiber
9.2g
· 33% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 14% · Fat 13%
Chickpea stew with rice nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 248 kcal | |
| Total fat | 3.4 g | 4% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 43.2 g | 16% |
| Fiber | 9.2 g | 33% |
| Protein | 8.4 g | 17% |
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 Cup of Chickpea stew with rice?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 248 kcal |
| 100 g | 100 g | 124 kcal |
| 1 cup (small) | 100 g | 124 kcal |
| 1 serving (small) | 150 g | 186 kcal |
| 1 bottle (small) | 250 g | 310 kcal |
| 1 serving (large) | 300 g | 372 kcal |
| 1 bottle (large) | 350 g | 434 kcal |
| 1 bottle (jumbo) | 500 g | 620 kcal |
Calculated from 124 calories per 100 g.
Frequently Asked Questions About Chickpea stew with rice
What is chickpea stew with rice?
Chickpea stew with rice is a one-pot dish of chickpeas and rice cooked together in a savory, often tomato-based sauce. The rice absorbs some of the cooking liquid, making the result thicker than chickpeas served over plain rice.
How do you make chickpea stew with rice?
To make chickpea stew with rice, soften onion in oil, stir in tomato paste or tomatoes, then add cooked chickpeas, rinsed rice, and water or stock. Simmer until the rice is tender, adding liquid if the pot becomes too dry.
Can you make chickpea stew with rice using canned chickpeas?
Yes, canned chickpeas work well in chickpea stew with rice and save the time needed to soak and cook dried beans. Drain and rinse them first, then add them with the rice or later so they heat through without breaking apart.
Does the rice cook in the chickpea stew or separately?
In chickpea stew with rice, the rice is usually cooked directly in the chickpea mixture, where it takes on the sauce's flavor. If you prefer distinct, fluffy grains, cook the rice separately and stir it in just before serving.
Can you use brown rice in chickpea stew with rice?
Yes, brown rice can be used in chickpea stew with rice, but it takes longer to soften than white rice and needs more liquid. Start cooking the brown rice before adding already-tender chickpeas, or they may become mushy while the rice finishes.
Where does chickpea stew with rice come from?
Chickpea stew with rice is a home-style combination found in several food traditions, so it does not have one universally agreed origin. The version described here resembles Turkish chickpea dishes cooked with rice and a tomato-based sauce.
How can you keep chickpea stew with rice from turning mushy?
To keep chickpea stew with rice from turning mushy, rinse the rice, use only enough liquid to cook it, and simmer gently rather than stirring constantly. Add cooked chickpeas later in the process, since they need less cooking than raw rice.
What should you serve with chickpea stew with rice?
Chickpea stew with rice pairs well with a crisp salad, plain yogurt, or pickles, which add freshness and contrast to its soft, savory texture. Since rice is already part of the stew, bread or another grain is optional.
How long does chickpea stew with rice keep in the fridge?
Chickpea stew with rice keeps in a covered container in the refrigerator for a few days. Cool it promptly rather than leaving it out, and reheat only the portion you plan to eat, adding a splash of water if it has thickened.
Can chickpea stew with rice be frozen?
Yes, chickpea stew with rice can be frozen in airtight, meal-sized containers, although the rice may soften after thawing. Defrost it in the refrigerator and reheat it thoroughly with a little water to loosen the sauce.
Chickpea stew with rice Vitamins & Minerals
Vitamins
Folate
76µg · 19% DV
B1
0.16mg · 13% DV
B6
0.18mg · 11% DV
Biotin
3µg · 10% DV
Minerals
Copper
0.38mg · 42% DV
Manganese
0.76mg · 33% DV
Phosphorus
156mg · 22% DV
Sodium
420mg · 18% DV
Potassium ⭐
340mg · 10% DV
Chickpea stew with rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chickpea stew with rice
To burn the 248 calories in 1 cup (medium) (200 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 rice?
Chickpea stew with rice is a hearty home-style dish familiar in Turkey: tender chickpeas are simmered in a savoury sauce, often with onion and tomato or pepper paste, and served with rice. The rice is commonly plated alongside the stew, so you can take a little of each in every bite.
It makes a satisfying lunch or dinner, often paired with pickles or a fresh salad. The chickpeas are soft and creamy inside, while the thick, gently tangy sauce coats them well; plain rice balances the robust flavour. The dish provides plant protein and fibre and can remain relatively low in fat when cooked with modest oil. For a lighter serving, use less rice and add a generous portion of vegetables.
How Nutritious Is Chickpea stew with rice?
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
Medium
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 rice 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 rice Contain Allergens?
No known major allergens
Which Diets Is Chickpea stew with rice 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 with rice Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.68g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 10.7:1
Above the ideal 4:1 (10.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.