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Vegetarian Eggplant and Chickpea Stew Calories
Source of fiber, plant protein, and folate
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Vegetarian Eggplant and Chickpea Stew (240 g) has 216 calories. That works out to 90 calories per 100 g. It contains 30.2 g of carbs, 8.2 g of protein, 8.4 g of fat and 9.8 g of fiber. Its 0.5 mg of Copper covers 51% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Vegetarian Eggplant and Chickpea Stew Nutrition Facts
Selected: 1 cup (medium) · 240 g
216
KCAL / 240G
Carbs
30.2g
· 11% DV
Protein
8.2g
· 16% DV
Fat
8.4g
· 11% DV
Fiber
9.8g
· 35% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 14% · Fat 33%
Vegetarian Eggplant and Chickpea Stew nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 8.4 g | 11% |
| Saturated fat | 1.15 g | 6% |
| Trans fat | 0 g | |
| Sodium | 444 mg | 19% |
| Total carbohydrate | 30.2 g | 11% |
| Fiber | 9.8 g | 35% |
| Protein | 8.2 g | 16% |
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 Eggplant and Chickpea Stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 216 kcal |
| 1 tablespoon (small) | 15 g | 14 kcal |
| 100 g | 100 g | 90 kcal |
| 1 cup (small) | 180 g | 162 kcal |
| 1 serving (large) | 300 g | 270 kcal |
| 1 serving (extra large) | 400 g | 360 kcal |
| 1 pack (medium) | 400 g | 360 kcal |
| 1 can (medium) | 400 g | 360 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Vegetarian Eggplant and Chickpea Stew
What is Vegetarian Eggplant and Chickpea Stew?
Vegetarian Eggplant and Chickpea Stew is a one-pot dish of tender eggplant and chickpeas simmered with ingredients such as tomato, onion, and spices. It is filling without meat and can be served as a main course or alongside grains.
How do you make Vegetarian Eggplant and Chickpea Stew?
To make Vegetarian Eggplant and Chickpea Stew, soften onion and eggplant in a little oil, then add cooked chickpeas, tomato, seasoning, and enough liquid to simmer. Cook gently until the eggplant is tender but still holds its shape.
Can you use canned chickpeas in Vegetarian Eggplant and Chickpea Stew?
Yes, canned chickpeas work well in Vegetarian Eggplant and Chickpea Stew. Drain and rinse them, then add them after the eggplant has started softening so they heat through without becoming overly mushy.
Do you peel the eggplant for Vegetarian Eggplant and Chickpea Stew?
No, peeling the eggplant is not necessary for Vegetarian Eggplant and Chickpea Stew. Leaving the skin on helps the chunks keep their shape; partially peeling it in stripes is an option if you prefer a softer texture.
What should you serve with Vegetarian Eggplant and Chickpea Stew?
Serve Vegetarian Eggplant and Chickpea Stew with rice, couscous, crusty bread, or another grain to soak up the sauce. A crisp salad or a spoonful of plain yogurt on the side adds a fresh contrast.
Is Vegetarian Eggplant and Chickpea Stew healthy?
Yes, Vegetarian Eggplant and Chickpea Stew provides fiber, plant protein, and folate from its vegetables and chickpeas. Its sodium and fat can vary with the recipe, so using less added salt or oil can change the finished dish.
Can Vegetarian Eggplant and Chickpea Stew be made with dried chickpeas?
Yes, dried chickpeas can be used in Vegetarian Eggplant and Chickpea Stew. Soak and cook them separately until tender before adding them to the eggplant; adding uncooked dried chickpeas directly can leave them firm while the eggplant overcooks.
Can you freeze Vegetarian Eggplant and Chickpea Stew?
Yes, Vegetarian Eggplant and Chickpea Stew can be frozen in airtight portions once cooled. The eggplant may turn softer after thawing, but the stew remains suitable for reheating; stir it gently as it warms.
How should you store leftover Vegetarian Eggplant and Chickpea Stew?
Store leftover Vegetarian Eggplant and Chickpea Stew in a covered container in the refrigerator, rather than leaving it out for an extended time. Reheat only the portion you plan to eat, until it is hot throughout.
What spices go well in Vegetarian Eggplant and Chickpea Stew?
Cumin, black pepper, paprika, and chili flakes all suit Vegetarian Eggplant and Chickpea Stew. Cumin complements the chickpeas, while paprika or chili adds warmth; add spices gradually so they do not overpower the eggplant and tomato.
Vegetarian Eggplant and Chickpea Stew Vitamins & Minerals
Vitamins
Folate
115.2µg · 29% DV
B6
0.38mg · 22% DV
Vitamin K
19.68µg · 16% DV
B1
0.19mg · 16% DV
Minerals
Copper
0.46mg · 51% DV
Manganese
0.77mg · 33% DV
Phosphorus
163mg · 23% DV
Potassium ⭐
706mg · 21% DV
Sodium
444mg · 19% DV
Vegetarian Eggplant and Chickpea Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetarian Eggplant and Chickpea Stew
To burn the 216 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 Eggplant and Chickpea Stew?
Vegetarian eggplant and chickpea stew is a home-style dish commonly made by simmering eggplant and chickpeas with onion, tomato and olive oil. It draws on Turkish and wider eastern Mediterranean cooking, with recipes varying by household; some include peppers or warm spices.
The eggplant turns soft and silky, while chickpeas add a pleasantly substantial bite. Serve it warm with rice, bulgur or bread for lunch or dinner; like many stews, it can taste even better after resting overnight. It offers fibre and plant protein, with 4.1 g of fibre per 100 g. For a lighter meal, use a modest amount of oil and pair it with a fresh salad.
How Nutritious Is Vegetarian Eggplant and 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
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 Vegetarian Eggplant and 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 Eggplant and Chickpea Stew Contain Allergens?
No known major allergens
Which Diets Is Vegetarian Eggplant and Chickpea Stew 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
Vegetarian Eggplant and Chickpea Stew Fat Profile
SATURATED
1.15g
MONOUNSATURATED
5.64g
POLYUNSATURATED
1.25g
Omega 6:3 ratio 16.1:1
Above the ideal 4:1 (16.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.