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Chickpeas without tomato paste Calories
Rich in plant protein, fiber and folate; prepared without tomato paste.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Chickpeas without tomato paste (164 g) has 269 calories. That works out to 164 calories per 100 g. It contains 45 g of carbs, 14.5 g of protein, 4.2 g of fat and 12.5 g of fiber. Its 1.7 mg of Manganese covers 73% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Chickpeas without tomato paste Nutrition Facts
Selected: 1 cup (medium) · 164 g
269
KCAL / 164G
Carbs
45g
· 16% DV
Protein
14.5g
· 29% DV
Fat
4.2g
· 5% DV
Fiber
12.5g
· 45% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 21% · Fat 14%
Chickpeas without tomato paste nutrition facts table · 1 cup (medium) (164 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 269 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.44 g | 2% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 45 g | 16% |
| Fiber | 12.5 g | 45% |
| Protein | 14.5 g | 29% |
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 Chickpeas without tomato paste?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 164 g | 269 kcal |
| 1 tablespoon (small) | 15 g | 25 kcal |
| 2 tablespoon (medium) | 30 g | 49 kcal |
| ½ cup (half) | 82 g | 134 kcal |
| 100 g | 100 g | 164 kcal |
| 1 serving (medium) | 180 g | 295 kcal |
| 1.5 cup (large) | 246 g | 403 kcal |
| 1 serving (large) | 250 g | 410 kcal |
| 1 bottle (whole) | 400 g | 656 kcal |
Calculated from 164 calories per 100 g.
Frequently Asked Questions About Chickpeas without tomato paste
How do you make Chickpeas without tomato paste?
Chickpeas without tomato paste are made by simmering cooked chickpeas with sautéed onion, oil, water, and seasonings. Soften the onion first, add the chickpeas and liquid, then cook gently until the flavors come together.
What can I use instead of tomato paste in Chickpeas without tomato paste?
You do not need a direct replacement for tomato paste in Chickpeas without tomato paste. Onion, garlic, cumin, paprika, or broth can build flavor; add enough cooking liquid to keep the chickpeas moist rather than trying to recreate a tomato sauce.
Do chickpeas need to be soaked for Chickpeas without tomato paste?
Soaking dried chickpeas is helpful before making Chickpeas without tomato paste because it makes them cook more evenly and usually faster. Cover them with plenty of water, then drain and rinse before cooking; canned chickpeas do not need soaking.
Can I make Chickpeas without tomato paste in an Instant Pot?
Yes, Chickpeas without tomato paste can be cooked in an Instant Pot. Add soaked chickpeas, onion, seasonings, and water, and follow your appliance’s directions for dried beans; check tenderness after pressure releases, since cook times vary.
What spices go well in Chickpeas without tomato paste?
Cumin, black pepper, paprika, and garlic work well in Chickpeas without tomato paste. Add spices while cooking the onion to bring out their aroma, and finish with lemon or fresh herbs if you want a brighter flavor.
What is the difference between Chickpeas without tomato paste and Turkish nohut yemeği?
Chickpeas without tomato paste describes a version of Turkish nohut yemeği made without the tomato paste common in many recipes. Both are chickpea stews, but the paste-free version gets its color and savory depth from onion, spices, and cooking liquid.
What should I serve with Chickpeas without tomato paste?
Rice, bulgur, or crusty bread are common accompaniments to Chickpeas without tomato paste. A crisp salad, pickles, or yogurt on the side adds contrast; choose a plant-based side if you want to keep the meal vegan.
How long do Chickpeas without tomato paste keep in the fridge?
Chickpeas without tomato paste keep for about three days in a covered container in the refrigerator. Refrigerate the dish promptly after it cools, and reheat only the portion you plan to eat until it is steaming hot.
Can Chickpeas without tomato paste be frozen?
Yes, Chickpeas without tomato paste freeze well. Let the stew cool, divide it into airtight meal-sized containers, and thaw it in the refrigerator before reheating; add a splash of water if the sauce has thickened.
Can Chickpeas without tomato paste be a filling vegetarian main dish?
Yes, Chickpeas without tomato paste can make a filling vegetarian main dish because chickpeas provide plant protein and fiber. Serve it with rice, bread, or another grain for a substantial meal without adding meat.
Chickpeas without tomato paste Vitamins & Minerals
Vitamins
Folate
282.08µg · 71% DV
B1
0.19mg · 16% DV
B6
0.23mg · 14% DV
Biotin
3.94µg · 13% DV
Minerals
Manganese
1.69mg · 73% DV
Copper
0.58mg · 64% DV
Phosphorus
276mg · 39% DV
Iron
4.74mg · 26% DV
Potassium ⭐
477mg · 14% DV
Sodium
11mg · 0% DV
Chickpeas without tomato paste Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chickpeas without tomato paste
To burn the 269 calories in 1 cup (medium) (164 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 Chickpeas without tomato paste?
Chickpeas without tomato paste is a simple home-style preparation of chickpeas simmered until tender, typically with onion, oil and water rather than the tomato paste used in many Turkish stews. Cumin, pepper or other seasonings may be added, while the chickpeas stay soft and the cooking liquid gives the dish a comforting, savoury finish.
In Turkey, it is often served as a filling main dish with rice or bread, especially on cooler days; leftovers reheat well for another meal. Chickpeas provide plant protein and fibre, making this a satisfying meat-free option. For a lighter plate, use a modest amount of oil and serve it with a fresh salad; soaking the chickpeas beforehand helps them cook more evenly.
How Nutritious Is Chickpeas without tomato paste?
Nutrient density
Very 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 Chickpeas without tomato paste 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 Chickpeas without tomato paste Contain Allergens?
No known major allergens
Which Diets Is Chickpeas without tomato paste 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
Chickpeas without tomato paste Fat Profile
SATURATED
0.44g
MONOUNSATURATED
0.96g
POLYUNSATURATED
1.9g
Omega 6:3 ratio 12.1:1
Above the ideal 4:1 (12.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.