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Chickpeas with Wild Rice⏱ 35 min total
Recipes

Chickpeas with Wild Rice

Per 1 serving · 343 g · 10 ingredients

Calories
740
37%
of a 2,000 cal day
  • Protein
    19g
    10% of calories
  • Carbs
    133g
    69% of calories
  • Fat
    18g
    21% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Chickpeas with Wild Rice (343 g) has 740 calories, with 19 g of protein, 133 g of carbohydrates and 18 g of fat. Most of its energy comes from carbs (69% of calories). It is high in protein (39% DV), dietary fiber (57% DV) and Vitamin E (25% DV).

Per 100 g
216cal
medium energy density
Protein per 100 cal
2.6g
Net carbs
117g
carbs minus fiber
Fiber
16g
40 g sugar

High in

20%+ of the daily value

  • Protein39%
  • Dietary fiber57%
  • Vitamin E25%
  • Vitamin K92%
  • Thiamine43%
  • Niacin38%

Good source of

10–19% of the daily value

  • Vitamin C16%
  • Riboflavin (B2)18%
  • Choline13%
  • Calcium18%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 20 min
  1. 1

    Cook white rice and wild rice separately according to their package directions; fluff and keep warm.

  2. 2

    Warm 1 tablespoon olive oil in a skillet over medium heat. Stir in the cumin and curry powder until fragrant, about 1 minute, then add the chickpeas and cook, stirring, until heated through, about 2 minutes. Remove from heat.

  3. 3

    In a separate pan, heat the remaining 1 tablespoon olive oil over medium heat and cook the onion until golden, 5–8 minutes.

  4. 4

    In a large bowl, combine both rices, the warm spiced chickpeas, onions, currants, parsley, and cilantro. Season to taste with salt and pepper, toss well, and serve warm or at room temperature.

Vitamins & minerals

Amounts for 1 serving (343 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A31 μg
3%
Vitamin C15 mg
16%
Vitamin D0 μg
0%
Vitamin E4 mg
25%
Vitamin K111 μg
92%
Thiamine1 mg
43%
Riboflavin (B2)0.2 mg
18%
Niacin6 mg
38%
Vitamin B61 mg
82%
Folate (B9)203 μg
51%
Vitamin B120 μg
0%
Pantothenic acid1 mg
29%
Choline70 mg
13%

Minerals

NutrientAmount% Daily Value
Calcium184 mg
18%
Iron9 mg
117%
Potassium1,102 mg
23%
Magnesium168 mg
40%
Phosphorus442 mg
63%
Zinc5 mg
42%
Copper1 mg
95%
Manganese3 mg
124%
Selenium13 μg
24%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene1 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene370 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.3 g—
Monounsaturated fats11 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch0 g—
Sucrose1 g—
Theobromine0 mg—
Threonine0.5 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 740 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 141min
    Walking (3.5 mph)
  • 89min
    Cycling (moderate)
  • 62min
    Running (6 mph)
  • 104min
    Swimming laps

Common questions

How many calories are in Chickpeas with Wild Rice?

One serving of Chickpeas with Wild Rice (1 serving) has 740 calories, which works out to 216 calories per 100 g. That is about 37% of a 2,000-calorie day.

Is Chickpeas with Wild Rice high in protein?

It provides a solid 19 g of protein per serving (39% of the 50 g daily value), but protein supplies only 10% 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 Chickpeas with Wild Rice keto-friendly?

It is hard to fit into a strict keto diet. One serving has 117 g of net carbs and 69% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Chickpeas with Wild Rice?

356 mg per serving.

How much sugar is in Chickpeas with Wild Rice?

40 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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