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Spinach chickpea stew Calories
Plant-based protein and fiber, rich in iron and folate
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Spinach chickpea stew (200 g) has 180 calories. That works out to 90 calories per 100 g. It contains 27 g of carbs, 8.4 g of protein, 3.4 g of fat and 9.2 g of fiber. Its 360 µg of Vitamin K covers 300% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Spinach chickpea stew Nutrition Facts
Selected: 1 serving (medium) · 200 g
180
KCAL / 200G
Carbs
27g
· 10% DV
Protein
8.4g
· 17% DV
Fat
3.4g
· 4% 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 63% · Protein 20% · Fat 17%
Spinach chickpea stew nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 3.4 g | 4% |
| Saturated fat | 0.44 g | 2% |
| Trans fat | 0 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 27 g | 10% |
| Fiber | 9.2 g | 33% |
| Protein | 8.4 g | 17% |
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 Spinach chickpea stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 180 kcal |
| 100 g | 100 g | 90 kcal |
| 1 piece (small) | 100 g | 90 kcal |
| 1 serving (small) | 150 g | 135 kcal |
| 1 cup (medium) | 180 g | 162 kcal |
| 1 piece (large) | 250 g | 225 kcal |
| 1 serving (large) | 300 g | 270 kcal |
| 1 bottle (jumbo) | 350 g | 315 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Spinach chickpea stew
How do you make spinach chickpea stew?
Spinach chickpea stew is made by cooking onion with garlic, spices, and tomatoes, then simmering chickpeas in the sauce. Stir in the spinach near the end and cook just until wilted so it keeps more of its color and texture.
What spices go well in spinach chickpea stew?
Cumin, paprika, black pepper, and coriander work well in spinach chickpea stew. For a warmer, more aromatic version, add a little cinnamon or chili; finish with lemon juice to brighten the chickpeas and leafy greens.
Can you make spinach chickpea stew with canned chickpeas?
Yes, canned chickpeas work well in spinach chickpea stew. Drain and rinse them, then add them once the tomato sauce is simmering; they are already cooked, so they only need time to heat through without turning mushy.
What should you serve with spinach chickpea stew?
Spinach chickpea stew pairs well with crusty bread, rice, or couscous, which soak up its thick sauce. A spoonful of plain yogurt or a crisp salad also makes a good contrast, depending on how you like to serve stew.
Can you freeze spinach chickpea stew?
Yes, spinach chickpea stew freezes well. Cool it, portion it into airtight freezer containers, and thaw it in the refrigerator before reheating until steaming hot. The spinach may be softer after thawing, but the chickpeas and sauce hold up well.
How long does spinach chickpea stew last in the fridge?
Spinach chickpea stew keeps for about three days in the refrigerator when stored in a covered container. Refrigerate it once it has cooled, and reheat only the portion you plan to eat rather than warming the whole pot repeatedly.
Is spinach chickpea stew a traditional dish from one country?
Spinach chickpea stew does not have one universally agreed country of origin; chickpeas and leafy greens appear together in home cooking across several regions. Recipes vary, with some using tomato and warm spices and others emphasizing garlic, herbs, or lemon.
How do you keep spinach from getting overcooked in spinach chickpea stew?
Add spinach chickpea stew’s spinach only after the chickpeas and sauce are cooked. Stir the leaves in at the end and stop cooking once they wilt; simmering them from the beginning can make them dull-colored and overly soft.
Can you make spinach chickpea stew with dried chickpeas?
Yes, dried chickpeas are excellent in spinach chickpea stew, but soak them and cook them until tender before adding them to the spinach and sauce. Cooking raw dried chickpeas directly in the stew can leave them firm while the greens become overcooked.
How can you boost iron absorption from spinach chickpea stew?
Serve spinach chickpea stew with a vitamin C-rich food, such as lemon juice, tomatoes, or bell pepper, to help your body absorb iron from plant foods. Tea and coffee with the meal can reduce iron absorption, so have them between meals instead.
Spinach chickpea stew Vitamins & Minerals
Vitamins
Vitamin K
360µg · 300% DV
Vitamin A
520µg · 58% DV
Folate
130µg · 33% DV
Vitamin C
26mg · 29% DV
Minerals
Copper
0.38mg · 42% DV
Manganese
0.96mg · 42% DV
Iron
4.2mg · 23% DV
Phosphorus
160mg · 23% DV
Potassium ⭐
640mg · 19% DV
Sodium
420mg · 18% DV
Spinach chickpea stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spinach chickpea stew
To burn the 180 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 Spinach chickpea stew?
Spinach chickpea stew is a Turkish home-style dish of tender chickpeas and wilted spinach, often simmered with onion, tomato paste and olive oil. The chickpeas stay pleasantly firm against the soft greens, and the broth is usually thick and savoury, with a mild earthiness from the spinach.
In Turkey, it is commonly served warm with rice or bread, sometimes alongside yoghurt or pickles. It also makes a satisfying meat-free main for readers elsewhere, especially with a squeeze of lemon and a simple salad. Chickpeas contribute plant protein and fibre, while spinach adds folate and iron; the stew provides 4.6 g of fibre per 100 g. Use a light hand with the oil if you prefer a less rich pot.
How Nutritious Is Spinach chickpea stew?
Nutrient density
Very 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
High
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 Spinach 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 Spinach chickpea stew Contain Allergens?
No known major allergens
Which Diets Is Spinach chickpea stew 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
Spinach chickpea stew Fat Profile
SATURATED
0.44g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.44g
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.