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Low-oil chicken and chickpea stew Calories
Provides fiber and plant protein from chickpeas, plus protein from chicken; prepared with little oil.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Low-oil chicken and chickpea stew (250 g) has 298 calories. That works out to 119 calories per 100 g. It contains 28 g of carbs, 23.5 g of protein, 8.5 g of fat and 7.8 g of fiber. Its 0.5 mg of Copper covers 53% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Low-oil chicken and chickpea stew Nutrition Facts
Selected: 1 serving (medium) · 250 g
298
KCAL / 250G
Carbs
28g
· 10% DV
Protein
23.5g
· 47% DV
Fat
8.5g
· 11% DV
Fiber
7.8g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 33% · Fat 27%
Low-oil chicken and chickpea stew nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 298 kcal | |
| Total fat | 8.5 g | 11% |
| Saturated fat | 1.88 g | 9% |
| Trans fat | 0.05 g | |
| Sodium | 575 mg | 25% |
| Total carbohydrate | 28 g | 10% |
| Fiber | 7.8 g | 28% |
| Protein | 23.5 g | 47% |
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 Low-oil chicken and chickpea stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 298 kcal |
| 1 tablespoon (medium) | 18 g | 21 kcal |
| 1 ounce (medium) | 28.4 g | 34 kcal |
| 100 g | 100 g | 119 kcal |
| 1 serving (small) | 180 g | 214 kcal |
| 1 cup (small) | 180 g | 214 kcal |
| 1 cup (medium) | 240 g | 286 kcal |
| 1 cup (large) | 320 g | 381 kcal |
| 1 serving (large) | 350 g | 417 kcal |
Calculated from 119 calories per 100 g.
Frequently Asked Questions About Low-oil chicken and chickpea stew
How do you make low-oil chicken and chickpea stew?
Low-oil chicken and chickpea stew is made by cooking chicken with onion and spices using only a little oil, then simmering it with cooked chickpeas and broth until the flavors come together. Add the chickpeas later if they are already soft.
Can you make low-oil chicken and chickpea stew with canned chickpeas?
Yes, canned chickpeas work well in low-oil chicken and chickpea stew. Drain and rinse them first, then stir them in after the chicken is nearly cooked; this prevents the chickpeas from becoming mushy during the simmer.
What spices go in low-oil chicken and chickpea stew?
Cumin, paprika, black pepper, and a little dried thyme complement low-oil chicken and chickpea stew. Bay leaf can add depth while it simmers. Start lightly with strong spices so they do not overpower the mild chickpeas and chicken.
Can low-oil chicken and chickpea stew be made in a slow cooker?
Yes, low-oil chicken and chickpea stew can be made in a slow cooker. Use soaked dried chickpeas or canned chickpeas, and add canned chickpeas later so they hold their shape. Make sure chicken reaches a safe doneness before serving.
Why are the chickpeas still hard in my low-oil chicken and chickpea stew?
Chickpeas in low-oil chicken and chickpea stew may stay hard if they are old, insufficiently soaked, or cooked in acidic liquid too early. Cook dried chickpeas until nearly tender before adding tomatoes or other acidic ingredients, then finish the stew.
Can you make low-oil chicken and chickpea stew without tomatoes?
Yes, low-oil chicken and chickpea stew can be made without tomatoes. Use onion, garlic, herbs, and chicken broth for flavor, and simmer until the chickpeas and chicken are tender. A squeeze of lemon at serving adds brightness without tomato.
How do you keep chicken tender in low-oil chicken and chickpea stew?
For tender chicken in low-oil chicken and chickpea stew, avoid prolonged boiling and cut the meat into evenly sized pieces. Simmer gently, and add cooked chickpeas near the end so the chicken can finish cooking without the legumes breaking down.
How long does low-oil chicken and chickpea stew last in the fridge?
Low-oil chicken and chickpea stew keeps in a covered container in the refrigerator for about three to four days. Cool it promptly, reheat only the portion you plan to eat, and bring that portion thoroughly hot before serving.
Does low-oil chicken and chickpea stew freeze well?
Yes, low-oil chicken and chickpea stew freezes well in meal-sized containers. Let it cool before freezing, and thaw it in the refrigerator before reheating. The chickpeas may soften slightly after thawing, but the stew remains suitable for a quick meal.
What can you serve with low-oil chicken and chickpea stew?
Low-oil chicken and chickpea stew pairs well with rice, crusty bread, or a crisp green salad. For a lighter plate, serve it with roasted vegetables or plain yogurt instead of adding another rich side.
Low-oil chicken and chickpea stew Vitamins & Minerals
Vitamins
B3
5.25mg · 33% DV
Folate
120µg · 30% DV
B6
0.4mg · 24% DV
B5
1.05mg · 21% DV
Minerals
Copper
0.48mg · 53% DV
Phosphorus
333mg · 48% DV
Manganese
1.05mg · 46% DV
Selenium
18µg · 33% DV
Sodium
575mg · 25% DV
Potassium ⭐
688mg · 20% DV
Low-oil chicken and chickpea stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-oil chicken and chickpea stew
To burn the 298 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 Low-oil chicken and chickpea stew?
Low-oil chicken and chickpea stew is a Turkish-style home-cooked dish, simmered until chickpeas are tender with pieces of chicken, usually alongside onion and tomato paste. Using little oil lets the chickpeas’ earthy flavour and the savoury cooking broth come through without making the stew feel heavy.
It is typically served as a filling lunch or dinner, often with rice, bread or yogurt; a fresh salad also makes a good accompaniment. Chickpeas contribute fibre and plant protein, while chicken adds protein. For a lighter meal, pair it with salad and keep the rice or bread portion modest.
How Nutritious Is Low-oil chicken and 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
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 Low-oil chicken and 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 Low-oil chicken and chickpea stew Contain Allergens?
No known major allergens
Which Diets Is Low-oil chicken and chickpea stew 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
Low-oil chicken and chickpea stew Fat Profile
SATURATED
1.88g
MONOUNSATURATED
3.38g
POLYUNSATURATED
2.05g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.