⏱ 53 min total

Herb and Chickpea Stew with Rice

Name: Herb and Chickpea Stew with Rice
Prep time: 33 min
Cook time: 20 min
Total time: 53 min
Yield: 1 serving
Ingredients: ¼ cup White rice; 1 tbsp Olive oil; ¼ medium Onion; 1 cup Chickpeas; ¼ dash Salt; ¼ dash Black pepper; ½ cloves, minced Garlic; ¼ tsp Turmeric; ⅛ tsp Crushed red pepper flakes; ½ tsp Lemon zest; 1 cup Vegetable broth; ½ tbsp Lemon juice; ½ cup Spinach; 2 tbsp Cilantro; 2 tbsp Parsley; 1 tbsp Dill; ¼ tbsp chopped Chives; 1 tbsp Greek yogurt; 1 tbsp Spearmint

Per 1 serving · 625 g · 19 ingredients

Calories

553

28%
of a 2,000 cal day

Protein
20g
14% of calories
Carbs
78g
56% of calories
Fat
19g
30% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Herb and Chickpea Stew with Rice (625 g) has 553 calories, with 20 g of protein, 78 g of carbohydrates and 19 g of fat. Most of its energy comes from carbs (56% of calories). It is high in protein (40% DV), dietary fiber (46% DV) and Vitamin C (25% DV). Keep an eye on sodium, which provides 74% of the daily value.

Per 100 g

89cal

low energy density

Protein per 100 cal

3.6g

Net carbs

65g

carbs minus fiber

Fiber

13g

2.1 g sugar

High in

20%+ of the daily value

Protein40%
Dietary fiber46%
Vitamin C25%
Vitamin K178%
Thiamine26%
Vitamin B696%

Good source of

10–19% of the daily value

Vitamin A14%
Vitamin E16%
Riboflavin (B2)10%
Niacin16%
Choline16%
Calcium16%

Watch

20%+ of the daily value

Sodium74%

Ingredients

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

Directions

Prep 33 minCook 20 min

1
Cook the rice according to package instructions.
2
In a large pot, heat olive oil over medium heat. Add the chopped onion and cook for 5 minutes until softened.
3
Add the drained chickpeas, season with salt and pepper, and cook, stirring occasionally, until the chickpeas begin to crisp, about 5 minutes.
4
Add minced garlic, turmeric, crushed red pepper, and lemon zest, and cook until the garlic is fragrant, about 1 minute.
5
Remove one-fourth of the chickpeas and reserve for topping, if desired.
6
Add broth and lemon juice, season with salt, and bring to a boil over high heat. Reduce to low.
7
Stir in spinach, cilantro, parsley, dill, and chives, and simmer for 10-15 minutes until the spinach is wilted and the stew is fragrant. Adjust seasoning with salt and pepper as needed.
8
To serve, divide the rice among bowls, ladle the stew over top, and garnish with yogurt, reserved chickpeas, and fresh mint.

Vitamins & minerals

Amounts for 1 serving (625 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	127 μg	14%
Vitamin C	22 mg	25%
Vitamin D	0 μg	0%
Vitamin E	2 mg	16%
Vitamin K	213 μg	178%
Thiamine	0.3 mg	26%
Riboflavin (B2)	0.1 mg	10%
Niacin	3 mg	16%
Vitamin B6	1 mg	96%
Folate (B9)	224 μg	56%
Vitamin B12	0.1 μg	5%
Pantothenic acid	1 mg	26%
Choline	90 mg	16%

Minerals

Nutrient	Amount	% Daily Value
Calcium	164 mg	16%
Iron	7 mg	89%
Potassium	712 mg	15%
Magnesium	103 mg	25%
Phosphorus	295 mg	42%
Zinc	2 mg	23%
Copper	0.5 mg	56%
Manganese	3 mg	122%
Selenium	14 μg	25%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	1 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	1,348 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.3 μg	—
Fructose	0.4 g	—
Galactose	0.1 g	—
Glucose	1 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0.4 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	11 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	4 g	—
Proline	1 g	—
Retinol	0.1 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 553 calories

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

105min
Walking (3.5 mph)
66min
Cycling (moderate)
46min
Running (6 mph)
78min
Swimming laps

Common questions

How many calories are in Herb and Chickpea Stew with Rice?

One serving of Herb and Chickpea Stew with Rice (1 serving) has 553 calories, which works out to 89 calories per 100 g. That is about 28% of a 2,000-calorie day.

Is Herb and Chickpea Stew with Rice high in protein?

It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 14% 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 Herb and Chickpea Stew with Rice keto-friendly?

It is hard to fit into a strict keto diet. One serving has 65 g of net carbs and 56% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Herb and Chickpea Stew with Rice?

1695 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Herb and Chickpea Stew with Rice?

2.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (625 g)

Calories553

% Daily Value*

Total fat 19g	24%
Saturated fat 2.4g	12%
Trans fat 0g
Cholesterol 0.7mg	0%
Sodium 1,695mg	74%
Total carbohydrate 78g	28%
Dietary fiber 13g	46%
Total sugars 2.1g
Protein 20g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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