⏱ 55 min total

Mediterranean Spinach Chickpea Stew

Name: Mediterranean Spinach Chickpea Stew
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: 1 serving
Ingredients: 1 tbsp Olive oil; ¼ medium Onion; 1 cloves, minced Garlic; ¼ dash Salt; ¼ cup Tomatoes; ½ cup Vegetable broth; ¾ cup Spinach; ½ cup Chickpeas; ¼ tsp Allspice; ¼ tsp Cilantro; ¼ tsp Paprika; ⅛ tsp Crushed red pepper flakes; ¼ dash Black pepper; ¼ cup Parsley; ¼ lemon yields Lemon juice; 1 oz Orzo

Per 1 serving · 517 g · 16 ingredients

Calories

409

20%
of a 2,000 cal day

Protein
16g
15% of calories
Carbs
51g
48% of calories
Fat
18g
37% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Mediterranean Spinach Chickpea Stew (517 g) has 409 calories, with 16 g of protein, 51 g of carbohydrates and 18 g of fat. Most of its energy comes from carbs (48% of calories). It is high in protein (33% DV), dietary fiber (44% DV) and Vitamin A (86% DV). Keep an eye on sodium, which provides 44% of the daily value.

Per 100 g

79cal

low energy density

Protein per 100 cal

Net carbs

39g

carbs minus fiber

Fiber

12g

4 g sugar

High in

20%+ of the daily value

Protein33%
Dietary fiber44%
Vitamin A86%
Vitamin C47%
Vitamin E40%
Vitamin K578%

Good source of

10–19% of the daily value

Pantothenic acid12%
Choline13%
Potassium19%
Zinc16%
Selenium19%

Watch

20%+ of the daily value

Sodium44%

Ingredients

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

Directions

Prep 20 minCook 35 min

1
Heat olive oil in a large pot over medium heat until shimmering. Add chopped onions and minced garlic, cooking for 3 to 5 minutes until softened.
2
Add the canned tomatoes with juices, chopped spinach, drained chickpeas, and broth. Stir in parsley, salt, black pepper, and spices.
3
Bring to a boil over medium-high heat, then reduce to low and simmer partially covered for 25 minutes, stirring occasionally.
4
Stir in the orzo and cook for another 10 minutes until tender.
5
Remove from heat and finish with lemon juice and a drizzle of olive oil.

Vitamins & minerals

Amounts for 1 serving (517 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	775 μg	86%
Vitamin C	43 mg	47%
Vitamin D	0 μg	0%
Vitamin E	6 mg	40%
Vitamin K	694 μg	578%
Thiamine	1 mg	43%
Riboflavin (B2)	0.3 mg	24%
Niacin	1 mg	9%
Vitamin B6	1 mg	72%
Folate (B9)	236 μg	59%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	12%
Choline	74 mg	13%

Minerals

Nutrient	Amount	% Daily Value
Calcium	253 mg	25%
Iron	6 mg	72%
Potassium	892 mg	19%
Magnesium	141 mg	33%
Phosphorus	189 mg	27%
Zinc	2 mg	16%
Copper	0.4 mg	46%
Manganese	2 mg	85%
Selenium	11 μg	19%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	3 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	9,290 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	3 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	3 g	—
Glutamic acid	2 g	—
Glycine	1 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.4 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	1,522 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	10 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.5 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	0.4 g	—
Valine	0.5 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 409 calories

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

78min
Walking (3.5 mph)
49min
Cycling (moderate)
34min
Running (6 mph)
58min
Swimming laps

Common questions

How many calories are in Mediterranean Spinach Chickpea Stew?

One serving of Mediterranean Spinach Chickpea Stew (1 serving) has 409 calories, which works out to 79 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Mediterranean Spinach Chickpea Stew high in protein?

It provides a solid 16 g of protein per serving (33% 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 Mediterranean Spinach Chickpea Stew keto-friendly?

It is hard to fit into a strict keto diet. One serving has 39 g of net carbs and 48% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Mediterranean Spinach Chickpea Stew?

1019 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Mediterranean Spinach Chickpea Stew?

4 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 (517 g)

Calories409

% Daily Value*

Total fat 18g	22%
Saturated fat 2.2g	11%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 1,019mg	44%
Total carbohydrate 51g	19%
Dietary fiber 12g	44%
Total sugars 4g
Protein 16g

* 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

More recipes

View all