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Spinach stew with chickpeas Calories
Plant-based protein and fiber, rich in iron and folate, low in fat, a healthy main dish from Mediterranean and Turkish cuisine.
CALORIES
GI
POTASSIUM
FIBER
Spinach stew with chickpeas Nutrition Facts
Selected: 100 g
78
KCAL / 100G
Carbs
11.2g
· 60%
Protein
4.1g
· 22%
Fat
1.5g
· 18%
Fiber
4.2g
Spinach stew with chickpeas Vitamins & Minerals
Vitamins
Vitamin K
210µg · 175% DV
Vitamin A
320µg · 36% DV
Folate
85µg · 21% DV
Vitamin C
17mg · 19% DV
Minerals
Manganese
1mg · 43% DV
Iron
2mg · 11% DV
Magnesium
45mg · 11% DV
Sodium
260mg · 11% DV
Spinach stew with chickpeas Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Spinach stew with 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 Spinach stew with chickpeas Contain Allergens?
No known major allergens
Which Diets Is Spinach stew with chickpeas Good For?
Vegan
✓ Suitable
Vegetarian
✓ 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
Spinach stew with chickpeas Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.4g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Spinach stew with chickpeas
Spinach stew with chickpeas — Frequently Asked Questions
How can I cook spinach stew with chickpeas without making the spinach bitter?
Add the spinach near the end of cooking rather than simmering it for a long time over high heat. Well-cooked onions and a little tomato can balance any bitterness without needing added sugar.
What goes well with spinach stew with chickpeas?
A lemony salad, yogurt, or a side containing peppers pairs well with it. Vitamin C-rich foods such as lemon and peppers can support absorption of the plant-based iron in spinach.
Is spinach stew with chickpeas better before or after a workout?
As a main meal, it is usually more comfortable about 2-3 hours before exercise. After training, pairing it with bulgur, rice, or whole-grain bread can make it a more satisfying recovery meal.
Can I eat spinach stew with chickpeas at night?
Yes, it can fit well into an evening meal, but chickpeas may cause gas or bloating in some people. If you are sensitive, choose a smaller serving, cook the chickpeas thoroughly, and avoid eating it very late.
Do chickpeas in spinach stew cause gas?
They can, because chickpeas contain fermentable carbohydrates that some people digest poorly. Soaking dried chickpeas, changing the soaking water, cooking them until very tender, and using cumin may help, though it may not eliminate symptoms.
How long does spinach stew with chickpeas keep in the fridge?
Cool it within two hours of cooking and store it in a sealed container; it is generally best eaten within 3-4 days. Reheat only the portion you plan to eat and heat it thoroughly.
Can spinach stew with chickpeas be frozen?
Yes. Let it cool completely, divide it into portions, and freeze it in airtight containers. The spinach may become softer after thawing, but the dish still works well as a saucy stew.
Is it a problem to eat yogurt with spinach stew if I want iron from spinach?
It is not harmful to eat them together, but calcium can modestly reduce absorption of plant-based iron. If iron intake is a concern, have yogurt at another meal or add lemon to the stew.
Who should be careful with spinach stew with chickpeas?
People taking blood-thinning medication should keep their spinach intake consistent and follow their clinician’s advice because spinach is rich in vitamin K. Anyone with a history of kidney stones may also need individual advice because spinach contains oxalates.
Is spinach stew with chickpeas more filling than spinach alone?
Usually, yes. Chickpeas add plant protein and fibre, which can help the meal feel more substantial and satisfying than spinach cooked on its own.
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Nutrition data compiled from USDA FoodData Central and scientific sources.