⏱ 40 min totalSpiced Quinoa Chickpea Stew
Per 1 serving · 290 g · 20 ingredients
of a 2,000 cal day
- Protein9.8g13% of calories
- Carbs40g54% of calories
- Fat11g33% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Spiced Quinoa Chickpea Stew (290 g) has 295 calories, with 9.8 g of protein, 40 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (54% of calories). It is high in dietary fiber (29% DV), Vitamin C (40% DV) and Vitamin B6 (47% DV). Keep an eye on sodium, which provides 27% of the daily value.
High in
20%+ of the daily value
- Dietary fiber29%
- Vitamin C40%
- Vitamin B647%
- Folate (B9)21%
- Iron45%
- Magnesium26%
Good source of
10–19% of the daily value
- Vitamin E15%
- Vitamin K18%
- Thiamine12%
- Pantothenic acid12%
- Choline10%
- Potassium12%
Watch
20%+ of the daily value
- Sodium27%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄⅓ cup Water
³⁄₁₆ cup, chopped Onion
³⁄₁₆ cup, chopped Red bell pepper
³⁄₁₆ cup, sliced Fennel bulb
½ cloves, minced Garlic- 🥄³⁄₁₆ tsp Salt
³⁄₁₆ dash Black pepper
¼ tsp Curry powder
³⁄₁₆ tsp, whole Fennel seed
³⁄₁₆ tsp Paprika
³⁄₁₆ tsp, ground Basil
⅛ tsp Cinnamon
¹⁄₁₆ tsp Nutmeg
0.02 tsp Allspice
⅔ fl oz White wine
⅛ cup Quinoa
⅓ cup Chickpeas
³⁄₁₆ leaf Bay leaf
¹⁄₁₆ cup (not packed) Raisins
¹⁄₁₆ cup Pine nuts
Directions
- 1
Warm a large pot over medium heat. Add the onion, red bell pepper, fennel, and garlic with the salt, pepper, curry powder, fennel seed, paprika, dried basil, cinnamon, nutmeg, and allspice. Cook, stirring occasionally, until the vegetables soften, 6–8 minutes (if the pan starts to stick, add a splash of the wine).
- 2
Pour in the white wine and simmer for 2 minutes, scraping up any browned bits.
- 3
Stir in the quinoa, chickpeas, bay leaf, and 2 cups water. Bring to a boil, then reduce to medium-low, cover, and cook until the quinoa is tender and most liquid is absorbed, 18–22 minutes.
- 4
Stir in the raisins, cover off heat, and let rest 3–4 minutes. If the pot seems dry before the quinoa is tender, add 1–2 tablespoons water and cook a few minutes longer. Taste and adjust salt and pepper.
- 5
Serve warm, topped with pine nuts.
Vitamins & minerals
Amounts for 1 serving (290 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 56 μg | 6% |
| Vitamin C | 36 mg | 40% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 22 μg | 18% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 1 mg | 9% |
| Vitamin B6 | 1 mg | 47% |
| Folate (B9) | 85 μg | 21% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 12% |
| Choline | 55 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 80 mg | 8% |
| Iron | 4 mg | 45% |
| Potassium | 562 mg | 12% |
| Magnesium | 110 mg | 26% |
| Phosphorus | 267 mg | 38% |
| Zinc | 2 mg | 21% |
| Copper | 0.4 mg | 45% |
| Manganese | 2 mg | 104% |
| Selenium | 4 μg | 8% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 7 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 591 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 59 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1 μg | — |
| Lysine | 0.5 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 0.5 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 11 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 295 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 56minWalking (3.5 mph)
- 35minCycling (moderate)
- 25minRunning (6 mph)
- 42minSwimming laps
Common questions
How many calories are in Spiced Quinoa Chickpea Stew?
One serving of Spiced Quinoa Chickpea Stew (1 serving) has 295 calories, which works out to 102 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Spiced Quinoa Chickpea Stew high in protein?
Not especially. It has 9.8 g of protein per serving, and protein supplies 13% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Spiced Quinoa Chickpea Stew keto-friendly?
It is hard to fit into a strict keto diet. One serving has 32 g of net carbs and 54% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Spiced Quinoa Chickpea Stew?
624 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Spiced Quinoa Chickpea Stew?
8.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
279 calEasy Tuna Casserole1 serving
91 calBanana Chocolate Chip Muffins1 serving
273 calQuick White Bean Salad1 serving
400 calTilapia Piccata with Snow Peas1 serving
234 calOrange and Pomegranate Salad1 serving
501 calChicken & Mashed Potatoes1 serving
170 calAsparagus with Sliced Almonds and Parmesan Cheese1 serving
168 calBasic Tossed Salad1 serving