⏱ 90 min totalGarbanzos with Fennel
Per 1 serving · 1,422 g · 10 ingredients
of a 2,000 cal day
- Protein25g22% of calories
- Carbs76g65% of calories
- Fat6.8g13% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Garbanzos with Fennel (1422 g) has 437 calories, with 25 g of protein, 76 g of carbohydrates and 6.8 g of fat. Most of its energy comes from carbs (65% of calories). It is high in protein (50% DV), dietary fiber (85% DV) and Vitamin A (28% DV). Keep an eye on sodium, which provides 152% of the daily value.
High in
20%+ of the daily value
- Protein50%
- Dietary fiber85%
- Vitamin A28%
- Vitamin C92%
- Vitamin K168%
- Thiamine36%
Good source of
10–19% of the daily value
- Vitamin E19%
- Riboflavin (B2)11%
- Selenium14%
Watch
20%+ of the daily value
- Sodium152%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup Chickpeas
2 ½ cup Vegetable broth
1 cloves, minced Garlic
¼ tsp Olive oil
2 medium whole Tomatoes
¼ cup leaves, whole Basil
1 bulb Fennel bulb
½ medium Onion
¼ cup Green peas- 🥄⅛ tsp Salt
Directions
- 1
Chop the tomatoes, onions, and basil leaves. Trim and chop the fennel bulbs.
- 2
In a large pot, combine the chickpeas and vegetable stock. Add half of the minced garlic and bring to a boil. Reduce heat to low and simmer.
- 3
Heat the olive oil in a skillet over medium heat. Add the remaining garlic, tomatoes, and basil, and cook for 2 minutes, or until the basil is wilted. Remove from heat and set aside.
- 4
Add the fennel and onions to the pot with the garbanzo beans. Season with salt and continue cooking for 15 minutes. Stir in the tomatoes, basil, and peas, and cook for an additional 5 minutes, until the peas are tender.
- 5
Serve hot.
Vitamins & minerals
Amounts for 1 serving (1,422 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 248 μg | 28% |
| Vitamin C | 83 mg | 92% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 19% |
| Vitamin K | 201 μg | 168% |
| Thiamine | 0.4 mg | 36% |
| Riboflavin (B2) | 0.1 mg | 11% |
| Niacin | 4 mg | 25% |
| Vitamin B6 | 1 mg | 109% |
| Folate (B9) | 198 μg | 50% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 31% |
| Choline | 141 mg | 26% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 261 mg | 26% |
| Iron | 6 mg | 78% |
| Potassium | 2,234 mg | 48% |
| Magnesium | 154 mg | 37% |
| Phosphorus | 431 mg | 62% |
| Zinc | 3 mg | 28% |
| Copper | 1 mg | 79% |
| Manganese | 3 mg | 124% |
| Selenium | 8 μg | 14% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 256 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 2,831 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 6 μg | — |
| Fructose | 4 g | — |
| Galactose | 0 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 6,330 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 437 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 83minWalking (3.5 mph)
- 52minCycling (moderate)
- 36minRunning (6 mph)
- 62minSwimming laps
Common questions
How many calories are in Garbanzos with Fennel?
One serving of Garbanzos with Fennel (1 serving) has 437 calories, which works out to 31 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is Garbanzos with Fennel high in protein?
It provides a solid 25 g of protein per serving (50% of the 50 g daily value), but protein supplies only 22% 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 Garbanzos with Fennel keto-friendly?
It is hard to fit into a strict keto diet. One serving has 52 g of net carbs and 65% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Garbanzos with Fennel?
3497 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Garbanzos with Fennel?
20 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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