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Vegetarian chickpea stew Calories
Plant-protein and fiber rich
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Vegetarian chickpea stew (240 g) has 334 calories. That works out to 139 calories per 100 g. It contains 48.7 g of carbs, 15.4 g of protein, 10.1 g of fat and 13.7 g of fiber. Its 0.6 mg of Copper covers 67% of the Daily Value. Its glycemic index is 33 (low), so it raises blood sugar slowly.
Vegetarian chickpea stew Nutrition Facts
Selected: 1 cup (medium) · 240 g
334
KCAL / 240G
Carbs
48.7g
· 18% DV
Protein
15.4g
· 31% DV
Fat
10.1g
· 13% DV
Fiber
13.7g
· 49% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 18% · Fat 26%
Vegetarian chickpea stew nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 334 kcal | |
| Total fat | 10.1 g | 13% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 576 mg | 25% |
| Total carbohydrate | 48.7 g | 18% |
| Fiber | 13.7 g | 49% |
| Protein | 15.4 g | 31% |
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 Cup of Vegetarian chickpea stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 334 kcal |
| 100 g | 100 g | 139 kcal |
| ½ cup (small) | 120 g | 167 kcal |
| 1 serving (small) | 180 g | 250 kcal |
| 1 serving (large) | 300 g | 417 kcal |
| 1.5 cup (large) | 360 g | 500 kcal |
| 1 bottle (whole) | 400 g | 556 kcal |
| 1 can (whole) | 400 g | 556 kcal |
Calculated from 139 calories per 100 g.
Frequently Asked Questions About Vegetarian chickpea stew
How do you make vegetarian chickpea stew?
Vegetarian chickpea stew is made with chickpeas, onion, tomato or tomato paste, oil, and seasoning. Soften the onion, cook the tomato paste briefly, then add cooked chickpeas and broth or water and simmer until the sauce is flavorful.
Do you need to soak chickpeas for vegetarian chickpea stew?
Yes, soak dried chickpeas before cooking them for vegetarian chickpea stew; soaking helps them cook more evenly and reduces the cooking time. Drain and rinse them before boiling. Canned chickpeas are already cooked and do not need soaking.
Can you make vegetarian chickpea stew with canned chickpeas?
Yes, canned chickpeas work well in vegetarian chickpea stew and make it quicker to prepare. Drain and rinse them, then add them after the onion and tomato base is cooked; simmer until the stew is hot and the flavors come together.
What should you serve with vegetarian chickpea stew?
Rice, crusty bread, or a simple salad all go well with vegetarian chickpea stew. For a fuller meal, serve it with yogurt or a grain such as bulgur; choose sides that can soak up the tomato-rich sauce.
Can vegetarian chickpea stew be frozen?
Yes, vegetarian chickpea stew freezes well. Cool it, portion it into airtight containers, and freeze; thaw it in the refrigerator before reheating. The stew may thicken after freezing, so stir in a little water or broth as it warms.
How long does vegetarian chickpea stew keep in the fridge?
Vegetarian chickpea stew keeps for about 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and heat it thoroughly before serving.
How do you thicken vegetarian chickpea stew?
To thicken vegetarian chickpea stew, mash a few chickpeas against the side of the pot and stir them into the sauce. Simmering uncovered also lets excess liquid evaporate; avoid adding flour, which can make the texture heavy.
Why are the chickpeas in vegetarian chickpea stew still hard?
Chickpeas can stay hard in vegetarian chickpea stew if they were undercooked before adding the tomato or if the dried beans are old. Cook dried chickpeas until tender first, then simmer them with the tomato base to finish the stew.
Is vegetarian chickpea stew healthy?
Yes, vegetarian chickpea stew can be a nourishing meal: chickpeas provide plant protein and fiber, while vegetables add flavor and variety. Its overall balance also depends on what you serve with it and how much oil and salt you use.
Can you make vegetarian chickpea stew in a slow cooker?
Yes, you can make vegetarian chickpea stew in a slow cooker. For the most reliable texture, use soaked chickpeas that have been boiled until tender, or add canned chickpeas later in cooking; raw dried chickpeas may not soften evenly in every slow cooker.
Vegetarian chickpea stew Vitamins & Minerals
Vitamins
Folate
168µg · 42% DV
B6
0.43mg · 25% DV
B1
0.24mg · 20% DV
Biotin
3.6µg · 12% DV
Minerals
Copper
0.6mg · 67% DV
Manganese
1.32mg · 57% DV
Phosphorus
252mg · 36% DV
Sodium
576mg · 25% DV
Potassium ⭐
696mg · 20% DV
Vegetarian chickpea stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetarian chickpea stew
To burn the 334 calories in 1 cup (medium) (240 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 Vegetarian chickpea stew?
Vegetarian chickpea stew is a homestyle dish of chickpeas simmered with onion, tomato or tomato paste, and seasonings. Recipes vary, but the chickpeas are usually cooked until tender in a savoury, softly thickened sauce. It is a familiar kind of everyday cooking across regions where chickpeas are a pantry staple, rather than a dish tied to one fixed recipe.
Serve it hot with rice or bread, or alongside a crisp salad; leftovers also make an easy lunch. Chickpeas give the stew a useful combination of plant protein and fibre, with 5.7 g of fibre per 100 g. For a lighter version, use less oil and let the onion and tomato build the flavour; a squeeze of lemon or fresh herbs works well at the table.
How Nutritious Is Vegetarian chickpea stew?
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
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 Vegetarian 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 Vegetarian chickpea stew Contain Allergens?
No known major allergens
Which Diets Is Vegetarian 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
Vegetarian chickpea stew Fat Profile
SATURATED
1.2g
MONOUNSATURATED
5.16g
POLYUNSATURATED
2.64g
Omega 6:3 ratio 25.2:1
Above the ideal 4:1 (25.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.