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Freekeh pilaf with chickpeas Calories
High-fiber traditional freekeh pilaf with plant protein from chickpeas
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Freekeh pilaf with chickpeas (180 g) has 277 calories. That works out to 154 calories per 100 g. It contains 48.8 g of carbs, 9.5 g of protein, 5 g of fat and 9.2 g of fiber. Its 1.3 mg of Manganese covers 56% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Freekeh pilaf with chickpeas Nutrition Facts
Selected: 1 cup (medium) · 180 g
277
KCAL / 180G
Carbs
48.8g
· 18% DV
Protein
9.5g
· 19% DV
Fat
5g
· 6% 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 70% · Protein 14% · Fat 16%
Freekeh pilaf with chickpeas nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 277 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 0.68 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 48.8 g | 18% |
| Fiber | 9.2 g | 33% |
| Protein | 9.5 g | 19% |
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 Freekeh pilaf with chickpeas?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 277 kcal |
| 1 tablespoon (shredded) | 18 g | 28 kcal |
| ½ cup (half) | 90 g | 139 kcal |
| 100 g | 100 g | 154 kcal |
| 1 serving (small) | 120 g | 185 kcal |
| 1 cup (small) | 140 g | 216 kcal |
| 1 serving (medium) | 180 g | 277 kcal |
| 1 cup (large) | 240 g | 370 kcal |
| 1 serving (large) | 260 g | 400 kcal |
Calculated from 154 calories per 100 g.
Frequently Asked Questions About Freekeh pilaf with chickpeas
What is freekeh pilaf with chickpeas made of?
Freekeh pilaf with chickpeas is made with freekeh—cracked, roasted green wheat—and chickpeas, usually cooked with onion, oil, and water or broth. Home versions may include tomato paste, herbs, or spices. The basic dish uses recognizable, minimally processed ingredients.
How do you cook freekeh pilaf with chickpeas in one pot?
You can cook freekeh pilaf with chickpeas in one pot by sautéing onion, briefly toasting the freekeh, then adding liquid and chickpeas to cook together. If the chickpeas are already tender, add them later in cooking so they keep their shape.
Why does freekeh pilaf with chickpeas have a smoky flavor?
Freekeh pilaf with chickpeas gets its characteristic smoky, toasted flavor from the freekeh itself. Freekeh is made from young wheat that is roasted after harvest; the flavor can be more pronounced depending on how the grain was processed and the recipe.
Is freekeh pilaf with chickpeas the same as bulgur pilaf?
No, freekeh pilaf with chickpeas is not the same as bulgur pilaf. Freekeh is roasted young wheat with a distinctive smoky taste and firm texture, while bulgur is parboiled, dried, and cracked wheat with a milder flavor.
Can you make freekeh pilaf with chickpeas in a rice cooker?
Yes, you can make freekeh pilaf with chickpeas in a rice cooker. Use the cooker’s grain setting if available, and check the freekeh near the end because varieties differ in how much liquid and cooking time they need.
What goes well with freekeh pilaf with chickpeas?
Freekeh pilaf with chickpeas pairs well with a crisp salad, plain yogurt, or roasted vegetables. Serve it as a hearty side with grilled meat or as the main dish with a fresh, acidic accompaniment such as lemon-dressed greens.
Can you use canned chickpeas in freekeh pilaf with chickpeas?
Yes, canned chickpeas work well in freekeh pilaf with chickpeas. Drain and rinse them first, then stir them in near the end of cooking so they warm through without breaking apart or becoming too soft.
Is freekeh pilaf with chickpeas good for meal prep?
Yes, freekeh pilaf with chickpeas works well for meal prep because it can be portioned and reheated. Keep it refrigerated in a sealed container, and add fresh herbs, lemon, or a salad when serving to brighten the smoky, hearty flavors.
Can you freeze freekeh pilaf with chickpeas?
Yes, freekeh pilaf with chickpeas can be frozen once it has cooled. Divide it into airtight portions, thaw it in the refrigerator, and reheat it thoroughly; a splash of water can help restore moisture if the grains have dried out.
Is freekeh pilaf with chickpeas filling enough for a main meal?
Yes, freekeh pilaf with chickpeas can be a satisfying main meal because it combines grain and chickpeas in one dish. Add vegetables or a salad alongside it for freshness and variety, rather than relying on a large portion of pilaf alone.
Freekeh pilaf with chickpeas Vitamins & Minerals
Vitamins
B3
3.24mg · 20% DV
Folate
68.4µg · 17% DV
B1
0.16mg · 13% DV
B6
0.22mg · 13% DV
Minerals
Manganese
1.3mg · 57% DV
Phosphorus
230mg · 33% DV
Copper
0.29mg · 32% DV
Selenium
13µg · 24% DV
Sodium
324mg · 14% DV
Potassium ⭐
306mg · 9% DV
Freekeh pilaf with chickpeas Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Freekeh pilaf with chickpeas
To burn the 277 calories in 1 cup (medium) (180 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 Freekeh pilaf with chickpeas?
Freekeh pilaf with chickpeas combines freekeh—young wheat harvested while still green, then roasted and dried—with chickpeas, cooked together as a pilaf. It is rooted in the food traditions of Anatolia and the wider Middle East, where freekeh has long been valued for its distinctive roasted-grain flavour.
The grains stay pleasantly chewy, with a subtle smoky edge, while the chickpeas add softness and substance. In Turkey it may be served as a hearty side or simple main, often alongside yoghurt or a fresh salad; elsewhere, it also fits naturally into a Middle Eastern-inspired meal. It provides fibre and plant protein, making it a satisfying choice. For a lighter version, use modest oil and serve it with plenty of vegetables.
How Nutritious Is Freekeh pilaf with chickpeas?
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 Freekeh pilaf with chickpeas 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 Freekeh pilaf with chickpeas Contain Allergens?
Contains these allergens:
Which Diets Is Freekeh pilaf with chickpeas Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Freekeh pilaf with chickpeas Fat Profile
SATURATED
0.68g
MONOUNSATURATED
1.3g
POLYUNSATURATED
1.48g
Omega 6:3 ratio 28:1
Above the ideal 4:1 (28:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.