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Chickpea stew with tomato paste Calories
Plant-based protein, fiber, iron and folate source, vegan
CALORIES
GI
POTASSIUM
FIBER
Chickpea stew with tomato paste Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
16.5g
· 64%
Protein
4.6g
· 18%
Fat
2.1g
· 18%
Fiber
4.2g
Chickpea stew with tomato paste Vitamins & Minerals
Vitamins
Folate
38µg · 10% DV
B1
0.08mg · 7% DV
Biotin
2.1µg · 7% DV
Vitamin K
7µg · 6% DV
Minerals
Iron
2mg · 11% DV
Phosphorus
78mg · 11% DV
Zinc
1mg · 9% DV
Sodium
210mg · 9% DV
Chickpea stew with tomato paste Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Chickpea stew with tomato paste 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 Chickpea stew with tomato paste Contain Allergens?
No known major allergens
Which Diets Is Chickpea stew with tomato paste Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Chickpea stew with tomato paste Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.44g
POLYUNSATURATED
0.35g
Omega 6:3 ratio 10.7:1
Above the ideal 4:1 (10.7:1).
Foods Similar to Chickpea stew with tomato paste
Chickpea stew with tomato paste — Frequently Asked Questions
Why does chickpea stew with tomato paste often taste better the next day?
As it rests, the chickpeas absorb more of the tomato and spice flavors. That usually makes the stew taste more rounded and cohesive on the second day.
How can I make chickpea stew easier to digest?
Soaking dried chickpeas, discarding the soaking water, and cooking them thoroughly can help. Some people also find cumin, fennel, or ginger useful for reducing bloating.
Does using canned chickpeas make it much less nutritious?
Not necessarily; canned chickpeas still provide useful protein, carbs, and fiber. Rinsing them before use can help remove excess sodium and improve flavor.
Is chickpea stew better before or after a workout?
It can work at either time because it provides carbohydrates along with plant protein. Before training, a smaller portion is often more comfortable; after training, pairing it with a grain or another balanced side can make it more satisfying.
What should I serve with chickpea stew to make a more balanced meal?
Rice, bulgur, or whole-grain bread are common pairings that make the meal more filling. A salad on the side adds freshness, and a yogurt-style accompaniment can work if it fits your way of eating.
Can chickpea stew with tomato paste be frozen?
Yes, it generally freezes well in airtight portions. Reheating it gently after thawing helps preserve the texture better.
How long does chickpea stew keep in the fridge?
If cooled promptly and refrigerated properly, it usually keeps for up to 3 days. Reheat only the portion you plan to eat for best food safety and quality.
Is chickpea stew a good choice for weight management?
It can be, especially when portion size is kept in check. Its fiber content may help with fullness, but the overall meal pattern still matters most.
Does adding lemon help with iron absorption from chickpeas?
Yes, vitamin C from lemon or a citrus-based salad can support absorption of non-heme iron from legumes. It is a simple way to make the meal more nutritionally effective.
Who should be careful with chickpea stew?
People with legume sensitivity, IBS-type symptoms, or those not used to high-fiber meals may tolerate it better in smaller portions. If the dish is heavily salted, those limiting sodium should also be mindful.
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Nutrition data compiled from USDA FoodData Central and scientific sources.