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Moroccan Pumpkin and Chickpea Stew⏱ 60 min total
Recipes

Moroccan Pumpkin and Chickpea Stew

Per 1 serving · 472 g · 19 ingredients

Calories
371
19%
of a 2,000 cal day
  • Protein
    12g
    13% of calories
  • Carbs
    73g
    76% of calories
  • Fat
    4.6g
    11% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Moroccan Pumpkin and Chickpea Stew (472 g) has 371 calories, with 12 g of protein, 73 g of carbohydrates and 4.6 g of fat. Most of its energy comes from carbs (76% of calories). It is high in protein (24% DV), dietary fiber (36% DV) and Vitamin A (77% DV). Keep an eye on sodium, which provides 35% of the daily value.

Per 100 g
79cal
low energy density
Protein per 100 cal
3.3g
Net carbs
63g
carbs minus fiber
Fiber
10g
9.9 g sugar

High in

20%+ of the daily value

  • Protein24%
  • Dietary fiber36%
  • Vitamin A77%
  • Vitamin C57%
  • Vitamin K153%
  • Thiamine87%

Good source of

10–19% of the daily value

  • Vitamin E12%
  • Riboflavin (B2)11%
  • Calcium16%
  • Magnesium19%
  • Zinc16%
  • Selenium19%

Watch

20%+ of the daily value

  • Sodium35%

Ingredients

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

Directions

Prep 20 minCook 40 min
  1. 1

    Halve the pumpkin, scoop out seeds, remove the skin, and cut into 1‑inch cubes.

  2. 2

    Heat the coconut oil in a large Dutch oven over medium‑high. Add the chopped onion and cook until translucent, about 5 minutes. Stir in the garlic, ginger, cumin, coriander, cinnamon, and red pepper flakes; cook until very fragrant, about 1 minute.

  3. 3

    Stir in the carrots, sweet potatoes, pumpkin, tomatoes with their juices, drained and rinsed chickpeas, vegetable broth, a generous pinch of salt, and the raisins. Bring to a boil, cover, reduce to low, and simmer until the pumpkin and sweet potatoes are fork‑tender, 30–40 minutes.

  4. 4

    Stir in the chopped kale and simmer until just wilted, 2–3 minutes. Season to taste with more salt and black pepper.

  5. 5

    While the stew simmers, cook the rice according to package directions. Serve the stew over the cooked rice.

Vitamins & minerals

Amounts for 1 serving (472 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A691 μg
77%
Vitamin C51 mg
57%
Vitamin D0 μg
0%
Vitamin E2 mg
12%
Vitamin K183 μg
153%
Thiamine1 mg
87%
Riboflavin (B2)0.1 mg
11%
Niacin4 mg
23%
Vitamin B61 mg
58%
Folate (B9)190 μg
47%
Vitamin B120 μg
0%
Pantothenic acid1 mg
27%
Choline50 mg
9%

Minerals

NutrientAmount% Daily Value
Calcium163 mg
16%
Iron5 mg
68%
Potassium921 mg
20%
Magnesium82 mg
19%
Phosphorus223 mg
32%
Zinc2 mg
16%
Copper1 mg
84%
Manganese2 mg
80%
Selenium11 μg
19%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene2,293 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene7,138 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride17 μg—
Fructose3 g—
Galactose0 g—
Glucose3 g—
Glutamic acid2 g—
Glycine0.4 g—
Histidine0.2 g—
Hydroxyproline0 g—
Isoleucine0.4 g—
Lactose0 g—
Leucine1 g—
Lycopene2,664 μg—
Lysine1 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats1 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline0.4 g—
Retinol0 μg—
Serine1 g—
Starch4 g—
Sucrose2 g—
Theobromine0 mg—
Threonine0.5 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.2 g—
Valine0.5 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 371 calories

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

  • 70min
    Walking (3.5 mph)
  • 45min
    Cycling (moderate)
  • 31min
    Running (6 mph)
  • 52min
    Swimming laps

Common questions

How many calories are in Moroccan Pumpkin and Chickpea Stew?

One serving of Moroccan Pumpkin and Chickpea Stew (1 serving) has 371 calories, which works out to 79 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is Moroccan Pumpkin and Chickpea Stew high in protein?

It provides a solid 12 g of protein per serving (24% of the 50 g daily value), but protein supplies only 13% 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 Moroccan Pumpkin and Chickpea Stew keto-friendly?

It is hard to fit into a strict keto diet. One serving has 63 g of net carbs and 76% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Moroccan Pumpkin and Chickpea Stew?

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

How much sugar is in Moroccan Pumpkin and Chickpea Stew?

9.9 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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