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White Beans and Chickpeas with Olive Oil Calories
Rich in fiber and plant protein
CALORIES
GI
POTASSIUM
FIBER
White Beans and Chickpeas with Olive Oil Nutrition Facts
Selected: 100 g
142
KCAL / 100G
Carbs
19.1g
· 52%
Protein
6.4g
· 17%
Fat
5.1g
· 31%
Fiber
5.8g
White Beans and Chickpeas with Olive Oil Vitamins & Minerals
Vitamins
Folate
72µg · 18% DV
B1
0.12mg · 10% DV
B6
0.12mg · 7% DV
Vitamin K
7.4µg · 6% DV
Minerals
Phosphorus
104mg · 15% DV
Iron
2mg · 11% DV
Magnesium
39mg · 9% DV
Zinc
1mg · 9% DV
White Beans and Chickpeas with Olive Oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is White Beans and Chickpeas with Olive Oil 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 White Beans and Chickpeas with Olive Oil Contain Allergens?
No known major allergens
Which Diets Is White Beans and Chickpeas with Olive Oil 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
White Beans and Chickpeas with Olive Oil Fat Profile
SATURATED
0.73g
MONOUNSATURATED
3.25g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 11.7:1
Above the ideal 4:1 (11.7:1).
Foods Similar to White Beans and Chickpeas with Olive Oil
White Beans and Chickpeas with Olive Oil — Frequently Asked Questions
Does white beans and chickpeas in olive oil taste better the next day?
Often, yes. As the dish rests, the flavours of olive oil, onion, tomato and seasonings have more time to infuse the legumes, so it is commonly enjoyed the following day.
How can I make white beans and chickpeas easier to digest?
Soaking dried legumes, discarding the soaking water and cooking them thoroughly in fresh water may help reduce discomfort for some people. Increasing portions gradually can also give the gut time to adapt to a higher-fibre meal.
Should olive oil be added during cooking or at the end?
Using some olive oil to cook the aromatics and finishing the dish with a little more gives both depth and a fresher olive-oil flavour. Avoid holding it at very high heat for a long time.
What goes well with white beans and chickpeas in olive oil?
A lemony salad, yogurt or plant-based yogurt, and whole-grain bread are practical pairings. Lemon, peppers and parsley provide vitamin C, which can support absorption of the legumes' plant-based iron.
Is this dish better before or after a workout?
It can work as a meal a few hours before exercise, when there is enough time to digest it. Because it is fibre-rich, some people prefer it after training or away from intense exercise rather than immediately beforehand.
Is it okay to eat white beans and chickpeas in olive oil at night?
Yes, but a large serving late at night may feel heavy for people prone to bloating or reflux. A smaller portion and some time before lying down are usually more comfortable.
Can I use canned beans and chickpeas for this recipe?
Yes. Drain and rinse canned legumes well to remove excess sodium, then simmer them briefly in the olive-oil sauce so they absorb the flavour without becoming too soft.
Can white beans and chickpeas in olive oil be frozen?
Yes, freeze it in airtight, single-serve containers once it has cooled completely. The legumes may soften slightly after thawing, so reheat gently and add a splash of water if needed.
How long does this dish keep in the fridge?
Refrigerate it within two hours of cooking and eat it within 3 to 4 days. Discard it if it develops an off smell, bubbling, mould or an unusual appearance.
Is legume protein useless unless it is combined with grains in the same meal?
No. White beans and chickpeas provide useful plant protein, and eating a varied diet with grains, nuts and seeds across the day supports a broad amino acid intake. They do not all need to be eaten in the same meal.
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Nutrition data compiled from USDA FoodData Central and scientific sources.