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Rice Chickpea Beef Dish Calories
Nutritious main dish with rice, chickpeas, and beef
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Rice Chickpea Beef Dish (200 g) has 320 calories. That works out to 160 calories per 100 g. It contains 43 g of carbs, 14.4 g of protein, 8.6 g of fat and 6.2 g of fiber. Its 1.4 µg of B12 covers 58% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Rice Chickpea Beef Dish Nutrition Facts
Selected: 1 serving (medium) · 200 g
320
KCAL / 200G
Carbs
43g
· 16% DV
Protein
14.4g
· 29% DV
Fat
8.6g
· 11% DV
Fiber
6.2g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 19% · Fat 25%
Rice Chickpea Beef Dish nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 320 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 3 g | 15% |
| Trans fat | 0.06 g | |
| Sodium | 320 mg | 14% |
| Total carbohydrate | 43 g | 16% |
| Fiber | 6.2 g | 22% |
| Protein | 14.4 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 Serving of Rice Chickpea Beef Dish?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 320 kcal |
| 100 g | 100 g | 160 kcal |
| 1 serving (small) | 150 g | 240 kcal |
| 1 cup (medium) | 180 g | 288 kcal |
| 1 piece (large) | 250 g | 400 kcal |
| 1 serving (large) | 300 g | 480 kcal |
| 1 bottle (jumbo) | 400 g | 640 kcal |
| 2 serving (double) | 400 g | 640 kcal |
Calculated from 160 calories per 100 g.
Frequently Asked Questions About Rice Chickpea Beef Dish
How do you make a rice chickpea beef dish?
A rice chickpea beef dish is made by cooking the beef until tender, then adding chickpeas and rice so the grains finish cooking in the flavorful liquid. Brown the beef with onion and seasonings, simmer it, and add the rice near the end to keep it from overcooking.
What cut of beef works best in a rice chickpea beef dish?
Chuck or another braising cut works well in a rice chickpea beef dish because slow cooking makes its connective tissue tender and flavors the cooking liquid. Leaner cuts cook faster but can become dry if simmered for as long.
Should chickpeas be cooked before adding them to a rice chickpea beef dish?
Yes, dried chickpeas should be soaked and cooked until tender before they go into a rice chickpea beef dish, since rice cooks much faster. Canned chickpeas are already cooked; drain and rinse them, then stir them in toward the end so they hold their shape.
Why does the rice turn mushy in a rice chickpea beef dish?
Rice in a rice chickpea beef dish can turn mushy when there is too much liquid, it cooks for too long, or it is stirred repeatedly. Add rice after the beef is tender, keep the pot at a gentle simmer, and stop cooking as soon as the grains are done.
Which type of rice is best for a rice chickpea beef dish?
Long-grain rice is a good choice for a rice chickpea beef dish because it tends to stay separate rather than turn creamy. Rinse it before cooking to remove excess surface starch, and adjust the cooking liquid if you soak the rice first.
What spices go well in a rice chickpea beef dish?
Cumin, black pepper, paprika, and a little chili work well in a rice chickpea beef dish; onion and garlic add a savory base. Bloom the spices briefly with the browned beef and aromatics so their flavor spreads through the cooking liquid.
Where does the rice chickpea beef dish come from?
A rice chickpea beef dish is a home-style combination rather than one recipe with a single agreed place of origin. Rice, chickpeas, and slow-cooked meat appear together in many regional cuisines, and the spices and cooking method vary by household.
What should you serve with a rice chickpea beef dish?
Serve a rice chickpea beef dish with a crisp salad, plain yogurt, or a tangy cucumber side. Since the main dish already combines grains, legumes, and meat, a fresh accompaniment adds contrast without making the meal feel too heavy.
How long does a rice chickpea beef dish keep in the fridge?
A rice chickpea beef dish should be refrigerated promptly in a covered container and eaten within a few days. Reheat only the portion you need until it is steaming hot throughout, and avoid repeatedly cooling and reheating the same batch.
Can you freeze a rice chickpea beef dish?
Yes, a rice chickpea beef dish can be frozen in airtight, meal-sized portions. The rice may soften after thawing, but the dish remains practical for meal prep; thaw it in the refrigerator and reheat it thoroughly before serving.
Rice Chickpea Beef Dish Vitamins & Minerals
Vitamins
B12
1.4µg · 58% DV
B3
3.4mg · 21% DV
B6
0.26mg · 15% DV
B5
0.72mg · 14% DV
Minerals
Copper
0.26mg · 29% DV
Phosphorus
196mg · 28% DV
Manganese
0.64mg · 28% DV
Zinc
3mg · 27% DV
Sodium
320mg · 14% DV
Potassium ⭐
420mg · 12% DV
Rice Chickpea Beef Dish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rice Chickpea Beef Dish
To burn the 320 calories in 1 serving (medium) (200 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 Rice Chickpea Beef Dish?
Rice chickpea beef dish brings together rice, chickpeas and beef in a hearty, one-pot meal. It is a Turkish-style home-cooked dish, often built on a base of onion and tomato paste, with seasoning that varies from kitchen to kitchen.
The rice turns tender as the chickpeas add a soft, substantial bite and the beef gives the dish a savoury depth. In Turkey it is served as a main meal, commonly with yoghurt or a fresh salad; it also works well as a filling make-ahead lunch. Chickpeas contribute fibre and the beef adds protein, with 7.2 g of protein per 100 g. Serve with salad and use oil sparingly for a lighter plate.
How Nutritious Is Rice Chickpea Beef Dish?
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 Rice Chickpea Beef Dish 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 Rice Chickpea Beef Dish Contain Allergens?
No known major allergens
Which Diets Is Rice Chickpea Beef Dish Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Rice Chickpea Beef Dish Fat Profile
SATURATED
3g
MONOUNSATURATED
3.4g
POLYUNSATURATED
1g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.