⏱ 45 min totalHarissa Chickpea Stew with Naan
Per 1 serving · 590 g · 11 ingredients
of a 2,000 cal day
- Protein23g15% of calories
- Carbs110g70% of calories
- Fat11g15% of calories
- ✓ Cholesterol free
At a glance
One serving of Harissa Chickpea Stew with Naan (590 g) has 604 calories, with 23 g of protein, 110 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (70% of calories). It is high in protein (45% DV), dietary fiber (66% DV) and Vitamin A (105% DV). Keep an eye on sodium, which provides 55% of the daily value.
High in
20%+ of the daily value
- Protein45%
- Dietary fiber66%
- Vitamin A105%
- Vitamin K42%
- Thiamine93%
- Riboflavin (B2)45%
Good source of
10–19% of the daily value
- Vitamin C18%
- Vitamin E12%
- Choline17%
- Selenium10%
Watch
20%+ of the daily value
- Sodium55%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ medium Onion- 🥄¼ Tbsp Harissa
- 🥄¼ dash Salt
¼ dash Black pepper
¼ can Tomatoes
1 ½ medium Carrots
¼ cup Spinach- 🥄¼ cup Water
1 cup Chickpeas
1 date, pitted Medjool dates
1 piece Naan
Directions
- 1
Cook the chopped onion in a pan over medium heat with a splash of water until soft, about 5-10 minutes.
- 2
Add the harissa paste, salt, and black pepper. Mix well, then add the diced tomatoes, carrots, spinach, and water.
- 3
Bring to a boil, then reduce the heat to low and simmer for 20 minutes or until the carrots are tender.
- 4
Add the chickpeas and chopped dates to the stew and cook for an additional 5 minutes. Taste and adjust seasoning with more salt and pepper if needed.
- 5
Serve the stew with toasted naan bread.
Vitamins & minerals
Amounts for 1 serving (590 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 944 μg | 105% |
| Vitamin C | 16 mg | 18% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 50 μg | 42% |
| Thiamine | 1 mg | 93% |
| Riboflavin (B2) | 1 mg | 45% |
| Niacin | 7 mg | 46% |
| Vitamin B6 | 1 mg | 114% |
| Folate (B9) | 105 μg | 26% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 25% |
| Choline | 95 mg | 17% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 238 mg | 24% |
| Iron | 7 mg | 87% |
| Potassium | 1,102 mg | 23% |
| Magnesium | 127 mg | 30% |
| Phosphorus | 349 mg | 50% |
| Zinc | 3 mg | 26% |
| Copper | 0.5 mg | 52% |
| Manganese | 2 mg | 100% |
| Selenium | 5 μg | 10% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 3,181 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 8,162 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 6 μg | — |
| Fructose | 9 g | — |
| Galactose | 0 g | — |
| Glucose | 10 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,206 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 1 g | — |
| Sucrose | 4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 604 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 115minWalking (3.5 mph)
- 72minCycling (moderate)
- 50minRunning (6 mph)
- 85minSwimming laps
Common questions
How many calories are in Harissa Chickpea Stew with Naan?
One serving of Harissa Chickpea Stew with Naan (1 serving) has 604 calories, which works out to 102 calories per 100 g. That is about 30% of a 2,000-calorie day.
Is Harissa Chickpea Stew with Naan high in protein?
It provides a solid 23 g of protein per serving (45% of the 50 g daily value), but protein supplies only 15% 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 Harissa Chickpea Stew with Naan keto-friendly?
It is hard to fit into a strict keto diet. One serving has 91 g of net carbs and 70% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Harissa Chickpea Stew with Naan?
1265 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Harissa Chickpea Stew with Naan?
26 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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