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Oil-free spinach stew with ground beef and chickpeas Calories
High-protein, fiber- and iron-rich stew with no added oil
CALORIES
GI
POTASSIUM
FIBER
Oil-free spinach stew with ground beef and chickpeas Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
10.4g
· 37%
Protein
10.1g
· 36%
Fat
3.4g
· 27%
Fiber
4.1g
Oil-free spinach stew with ground beef and chickpeas Vitamins & Minerals
Vitamins
Vitamin K
255µg · 213% DV
Vitamin A
235µg · 26% DV
Folate
105µg · 26% DV
B12
0.42µg · 18% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
142mg · 20% DV
Zinc
2mg · 18% DV
Selenium
9.8µg · 18% DV
Oil-free spinach stew with ground beef and chickpeas Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Oil-free spinach stew with ground beef and 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 Oil-free spinach stew with ground beef and chickpeas Contain Allergens?
No known major allergens
Which Diets Is Oil-free spinach stew with ground beef and chickpeas 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
Oil-free spinach stew with ground beef and chickpeas Fat Profile
SATURATED
1.25g
MONOUNSATURATED
1.45g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 4.8:1
Above the ideal 4:1 (4.8:1).
Foods Similar to Oil-free spinach stew with ground beef and chickpeas
Oil-free spinach stew with ground beef and chickpeas — Frequently Asked Questions
Why can oil-free spinach stew with ground beef and chickpeas taste bitter?
Spinach can develop a sharper, slightly bitter flavor when it is cooked too long or over high heat. Adding it near the end of cooking and avoiding prolonged boiling helps preserve a milder taste.
How can I improve iron absorption from this dish?
Spinach and chickpeas provide plant-based iron, which is not always absorbed efficiently. Serving the meal with lemon, peppers, citrus fruit, or another vitamin C source can help support absorption.
Does eating yogurt with spinach reduce iron absorption?
Yogurt is a flavorful accompaniment, but its calcium may slightly reduce absorption of plant-based iron. If iron intake is a priority, have yogurt at another time or add lemon to the meal.
Is this stew better before or after a workout?
Its combination of protein, carbohydrate, and fiber makes it a suitable post-workout main meal. Immediately before exercise, chickpeas and fiber may cause fullness or bloating for some people, so allow enough time to digest.
Is spinach stew with beef and chickpeas too heavy for dinner?
Because it is made without added oil, it may feel lighter than many meat stews. Still, chickpeas can cause gas or fullness in sensitive people, so a smaller evening portion may be more comfortable.
Why do the chickpeas stay hard in this stew?
Chickpeas remain firm when dried chickpeas have not been soaked and cooked thoroughly before being added. Use fully cooked canned chickpeas or pre-cook dried chickpeas until tender.
How long does leftover spinach, beef, and chickpea stew keep in the fridge?
Refrigerate it in a covered container within two hours of cooking. It is generally best eaten within 3 to 4 days; reheat only the portion you plan to eat until it is steaming hot.
Can this spinach stew be frozen?
Yes. Cool it completely, divide it into portions, and freeze it in airtight containers; the spinach may become softer after thawing, but the dish remains practical for meal prep.
Can I use a different protein instead of ground beef?
Lean turkey or other lean ground meat can be used with a similar result. If omitting meat, chickpeas remain the main protein source, while mushrooms or lentils can add a fuller texture and savory flavor.
Should people with a history of kidney stones be careful with this dish?
Spinach is high in oxalates, so people prone to calcium oxalate kidney stones may need to moderate how often and how much they eat. Individual advice from a clinician or dietitian is especially useful for recurrent stones.
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Nutrition data compiled from USDA FoodData Central and scientific sources.