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Zucchini, chickpea, buckwheat, carrot and olive oil stew Calories
Provides fiber, plant protein and heart-healthy monounsaturated fat
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Zucchini, chickpea, buckwheat, carrot and olive oil stew (240 g) has 310 calories. That works out to 129 calories per 100 g. It contains 43.9 g of carbs, 10.3 g of protein, 11.5 g of fat and 12.2 g of fiber. Its 1.6 mg of Manganese covers 68% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Zucchini, chickpea, buckwheat, carrot and olive oil stew?
Zucchini, chickpea, buckwheat, carrot and olive oil stew is a hearty vegetable dish built around tender zucchini, with chickpeas and buckwheat adding substance and carrots bringing a gentle sweetness. It draws on the Turkish tradition of cooking vegetables with olive oil, while making a filling one-pot meal.
Serve it warm for lunch or dinner, or let it cool to room temperature; both work well. It can be a light main dish on its own or served alongside bread, rice or a crisp salad. Chickpeas and buckwheat contribute plant protein, while the vegetables provide fibre. For a lighter result, use a measured amount of olive oil.
Zucchini, chickpea, buckwheat, carrot and olive oil stew Nutrition Facts
Selected: 100 g
129
KCAL / 100G
Carbs
18.3g
· 7% DV
Protein
4.3g
· 9% DV
Fat
4.8g
· 6% DV
Fiber
5.1g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 13% · Fat 32%
Zucchini, chickpea, buckwheat, carrot and olive oil stew Vitamins & Minerals
Vitamins
Vitamin A
135µg · 15% DV
Folate
55µg · 14% DV
Vitamin C
12.5mg · 14% DV
Vitamin K
16µg · 13% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
100mg · 14% DV
Iron
2mg · 11% DV
Magnesium
45mg · 11% DV
How Nutritious Is Zucchini, chickpea, buckwheat, carrot and olive oil 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.
Zucchini, chickpea, buckwheat, carrot and olive oil stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini, chickpea, buckwheat, carrot and olive oil stew
To burn the 129 calories in 100 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.
Is Zucchini, chickpea, buckwheat, carrot and olive oil 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 Zucchini, chickpea, buckwheat, carrot and olive oil stew Contain Allergens?
No known major allergens
Which Diets Is Zucchini, chickpea, buckwheat, carrot and olive oil 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
Zucchini, chickpea, buckwheat, carrot and olive oil stew Fat Profile
SATURATED
0.7g
MONOUNSATURATED
3.1g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
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Frequently Asked Questions About Zucchini, chickpea, buckwheat, carrot and olive oil stew
How do you make zucchini, chickpea, buckwheat, carrot and olive oil stew?
Zucchini, chickpea, buckwheat, carrot and olive oil stew is made by gently cooking the vegetables in olive oil, then adding cooked chickpeas and buckwheat. Cook the buckwheat separately and stir it in near the end to keep the zucchini from becoming mushy.
Is zucchini, chickpea, buckwheat, carrot and olive oil stew served hot or cold?
Zucchini, chickpea, buckwheat, carrot and olive oil stew can be served either hot or cold. Chilling it suits the Turkish zeytinyağlı tradition, while serving it warm makes this chickpea-and-buckwheat version feel more like a substantial main dish.
Is buckwheat in zucchini, chickpea, buckwheat, carrot and olive oil stew actually wheat?
No, buckwheat is not wheat; it is a seed from a different plant. Despite its name, it is naturally gluten-free, so buckwheat in zucchini, chickpea, buckwheat, carrot and olive oil stew does not make the dish a wheat-based stew.
Can you use canned chickpeas in zucchini, chickpea, buckwheat, carrot and olive oil stew?
Yes, canned chickpeas work well in zucchini, chickpea, buckwheat, carrot and olive oil stew. Drain and rinse them, then add them after the zucchini has started cooking; canned chickpeas are already tender and only need time to warm through.
What can you serve with zucchini, chickpea, buckwheat, carrot and olive oil stew?
Serve zucchini, chickpea, buckwheat, carrot and olive oil stew with crusty bread, a green salad or plain yogurt. Since the stew already contains chickpeas and buckwheat, it can also stand alone as a filling plant-based meal.
How do you keep zucchini from going mushy in zucchini, chickpea, buckwheat, carrot and olive oil stew?
Cut the zucchini into generous pieces and simmer zucchini, chickpea, buckwheat, carrot and olive oil stew gently rather than boiling it hard. Cook the buckwheat separately and add it late, so frequent stirring and extra cooking do not break down the zucchini.
How long does zucchini, chickpea, buckwheat, carrot and olive oil stew last in the fridge?
Zucchini, chickpea, buckwheat, carrot and olive oil stew keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate leftovers promptly, and reheat only the amount you plan to eat.
Can you freeze zucchini, chickpea, buckwheat, carrot and olive oil stew?
Yes, zucchini, chickpea, buckwheat, carrot and olive oil stew can be frozen, though the zucchini may turn softer after thawing. Cool it, pack it in airtight portions, thaw it in the refrigerator and reheat it thoroughly before serving.
Can buckwheat be replaced in zucchini, chickpea, buckwheat, carrot and olive oil stew?
Yes, you can replace buckwheat in zucchini, chickpea, buckwheat, carrot and olive oil stew with quinoa, rice or bulgur. Each absorbs liquid differently, so adjust the cooking time and amount of liquid rather than adding the substitute on an identical schedule.
Does zucchini, chickpea, buckwheat, carrot and olive oil stew make a good make-ahead lunch?
Yes, zucchini, chickpea, buckwheat, carrot and olive oil stew works well as a make-ahead lunch because chickpeas and buckwheat make it satisfying without a separate protein. Store it chilled and pack it with an ice pack if it will be unrefrigerated.
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Nutrition data compiled from USDA FoodData Central and scientific sources.