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Collard Greens Chickpea Stew Calories
Rich in fiber, plant protein, and vitamin K
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Collard Greens Chickpea Stew (240 g) has 218 calories. That works out to 91 calories per 100 g. It contains 33.8 g of carbs, 10.6 g of protein, 5.5 g of fat and 11 g of fiber. Its 614.4 µg of Vitamin K covers 512% of the Daily Value. Its glycemic index is 31 (low), so it raises blood sugar slowly.
Collard Greens Chickpea Stew Nutrition Facts
Selected: 1 cup (medium) · 240 g
218
KCAL / 240G
Carbs
33.8g
· 12% DV
Protein
10.6g
· 21% DV
Fat
5.5g
· 7% DV
Fiber
11g
· 39% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 19% · Fat 21%
Collard Greens Chickpea Stew nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 218 kcal | |
| Total fat | 5.5 g | 7% |
| Saturated fat | 0.7 g | 3% |
| Trans fat | 0 g | |
| Sodium | 516 mg | 22% |
| Total carbohydrate | 33.8 g | 12% |
| Fiber | 11 g | 39% |
| Protein | 10.6 g | 21% |
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 Collard Greens Chickpea Stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 218 kcal |
| 100 g | 100 g | 91 kcal |
| ½ cup (small) | 120 g | 109 kcal |
| 1 serving (small) | 180 g | 164 kcal |
| 1 serving (large) | 300 g | 273 kcal |
| 1.5 cup (large) | 360 g | 328 kcal |
| 1 bottle (large) | 450 g | 410 kcal |
Calculated from 91 calories per 100 g.
Frequently Asked Questions About Collard Greens Chickpea Stew
How do you make Collard Greens Chickpea Stew?
Cook the chickpeas until tender, then sauté onion with garlic and seasoning. Add chopped collard greens, the chickpeas, and enough broth or water to simmer everything together until the greens are soft. Adjust the liquid to get a stew-like consistency.
Can you use canned chickpeas in Collard Greens Chickpea Stew?
Yes. Drain and rinse canned chickpeas, then stir them into the stew after the collard greens have started to soften. They only need time to heat through and take on the seasoning, so adding them late helps keep them intact.
What do collard greens taste like in Collard Greens Chickpea Stew?
Collards give the stew a hearty, earthy flavor with a slight bitterness. Simmering them until tender mellows their bite, while garlic, onion, and a little acidity from tomato or lemon can make the overall flavor taste brighter.
Can kale replace collard greens in Collard Greens Chickpea Stew?
Yes. Curly or lacinato kale works as a substitute, though it can soften faster and has a slightly different flavor. Add it later in cooking and check its texture before serving so it does not become overly soft.
Do collard greens need to be blanched for Collard Greens Chickpea Stew?
No, blanching is not necessary. Wash and chop the collards, then simmer them directly in the stew; this preserves their flavor in the cooking liquid. Blanching is optional if you prefer a milder taste or want to shorten the final simmer.
What seasonings go well in Collard Greens Chickpea Stew?
Garlic, onion, black pepper, paprika, and cumin pair well with the collards and chickpeas. Add chili flakes for heat, or finish with lemon juice or vinegar to balance the greens’ earthy flavor. Taste before adding extra salt if using salted broth.
How can you thicken Collard Greens Chickpea Stew without cream?
Mash some of the cooked chickpeas against the side of the pot and stir them back in. Their starch thickens the broth while keeping the stew’s flavor intact. Simmer uncovered if you want to reduce the liquid further.
What should you serve with Collard Greens Chickpea Stew?
Crusty bread, cornbread, or rice makes a good accompaniment and helps soak up the broth. A simple salad or a squeeze of lemon at the table adds freshness without competing with the stew’s hearty greens and chickpeas.
How long does Collard Greens Chickpea Stew last in the fridge?
Store cooled leftovers in a sealed container in the refrigerator and eat them within 3–4 days. Reheat only the portion you need, stirring it until steaming hot; add a splash of water or broth if the stew has thickened.
Can you freeze Collard Greens Chickpea Stew?
Yes. Cool the stew, divide it into airtight freezer-safe containers, and freeze it. Thaw it in the refrigerator before reheating; the greens may be softer after freezing, but stirring in a little broth can restore a looser consistency.
Collard Greens Chickpea Stew Vitamins & Minerals
Vitamins
Vitamin K
614.4µg · 512% DV
Vitamin A
667.2µg · 74% DV
Vitamin C
49.2mg · 55% DV
Folate
151.2µg · 38% DV
Minerals
Manganese
1.03mg · 45% DV
Copper
0.38mg · 42% DV
Phosphorus
190mg · 27% DV
Calcium
269mg · 27% DV
Sodium
516mg · 22% DV
Potassium ⭐
739mg · 22% DV
Collard Greens Chickpea Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Collard Greens Chickpea Stew
To burn the 218 calories in 1 cup (medium) (240 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 Collard Greens Chickpea Stew?
Collard Greens Chickpea Stew is a home-style dish associated with Turkey’s Black Sea region, where dark leafy collard greens are cooked until tender with chickpeas. Onion and pepper or tomato paste may be used for a savoury base, with details varying from kitchen to kitchen.
The greens become soft and earthy, while chickpeas make the stew hearty. Serve it warm as a main, with bread or cornbread; it also works well as part of a spread of vegetable dishes. It offers fibre and plant protein, with 4.6 g of fibre per 100 g. For a lighter bowl, use oil sparingly and let the greens and chickpeas provide most of the substance.
How Nutritious Is Collard Greens Chickpea Stew?
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 Collard Greens Chickpea Stew 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 Collard Greens Chickpea Stew Contain Allergens?
No known major allergens
Which Diets Is Collard Greens Chickpea Stew 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
Collard Greens Chickpea Stew Fat Profile
SATURATED
0.7g
MONOUNSATURATED
2.47g
POLYUNSATURATED
1.58g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.