⏱ 40 min totalChickpea Indian Bowl
Per 1 serving · 541 g · 16 ingredients
of a 2,000 cal day
- Protein11g7% of calories
- Carbs63g42% of calories
- Fat34g51% of calories
At a glance
One serving of Chickpea Indian Bowl (541 g) has 591 calories, with 11 g of protein, 63 g of carbohydrates and 34 g of fat. Most of its energy comes from fat (51% of calories). It is high in protein (22% DV), dietary fiber (38% DV) and Vitamin C (31% DV). Keep an eye on sodium and saturated fat, which provide 27% and 32% of the daily value.
High in
20%+ of the daily value
- Protein22%
- Dietary fiber38%
- Vitamin C31%
- Vitamin E38%
- Vitamin K20%
- Thiamine122%
Good source of
10–19% of the daily value
- Choline10%
- Calcium15%
- Potassium14%
- Magnesium17%
- Zinc15%
Watch
20%+ of the daily value
- Sodium27%
- Saturated fat32%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄½ cup Water
¼ tbsp Butter- 🥄¼ dash Salt
¼ cup White rice
⅛ cup Olive oil
¼ medium Onion
¾ cloves, minced Garlic
¼ tbsp Curry powder
⅛ tsp, ground Cumin seed
⅛ tsp Cinnamon
¹⁄₁₆ tsp Ground ginger
¹⁄₁₆ tsp Coriander seed
¹³⁄₁₆ cup Tomatoes
3 ¾ oz Chickpeas
½ tbsp Half-and-half- 🥄¼ dash Salt
Directions
- 1
In a small saucepan, bring 2 cups of water, 1 tbsp butter, and a dash of salt to a boil. Stir in 1 cup basmati rice. Cover and reduce heat to medium-low. Cook for about 10-12 minutes or until the liquid is absorbed. Remove from heat, keep the lid on, and let steam until serving.
- 2
In a large skillet, heat 1/4 cup olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until translucent, about 5 minutes. Season with a dash of salt.
- 3
Stir in the curry powder, ground cumin, cinnamon, ground ginger, and coriander seed, and toast for about 1 minute.
- 4
Add the diced tomatoes, chickpeas, and half and half. Season with salt to taste. Cook for another 15 minutes to allow flavors to develop. Taste and adjust seasonings if necessary.
- 5
Serve the chickpea mixture over the prepared rice.
Vitamins & minerals
Amounts for 1 serving (541 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 73 μg | 8% |
| Vitamin C | 28 mg | 31% |
| Vitamin D | 0.1 μg | 0% |
| Vitamin E | 6 mg | 38% |
| Vitamin K | 24 μg | 20% |
| Thiamine | 1 mg | 122% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin | 4 mg | 23% |
| Vitamin B6 | 1 mg | 67% |
| Folate (B9) | 156 μg | 39% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 22% |
| Choline | 56 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 151 mg | 15% |
| Iron | 5 mg | 66% |
| Potassium | 678 mg | 14% |
| Magnesium | 71 mg | 17% |
| Phosphorus | 200 mg | 29% |
| Zinc | 2 mg | 15% |
| Copper | 0.4 mg | 42% |
| Manganese | 2 mg | 80% |
| Selenium | 12 μg | 22% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 511 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 11 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 5,074 μg | — |
| Lysine | 0.5 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 22 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 0.4 g | — |
| Retinol | 31 μg | — |
| Serine | 0.5 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 591 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 112minWalking (3.5 mph)
- 71minCycling (moderate)
- 49minRunning (6 mph)
- 83minSwimming laps
Common questions
How many calories are in Chickpea Indian Bowl?
One serving of Chickpea Indian Bowl (1 serving) has 591 calories, which works out to 109 calories per 100 g. That is about 30% of a 2,000-calorie day.
Is Chickpea Indian Bowl high in protein?
It provides a solid 11 g of protein per serving (22% of the 50 g daily value), but protein supplies only 7% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Chickpea Indian Bowl keto-friendly?
It is hard to fit into a strict keto diet. One serving has 53 g of net carbs and 42% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Chickpea Indian Bowl?
613 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chickpea Indian Bowl?
6.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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