1 serving (150 grams) contains 120 calories, 6.0 grams of protein, 2.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
190.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.2 g | 4% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 317.5 mg | 13% | |
| Total Carbohydrates | 31.7 g | 11% | |
| Dietary Fiber | 9.5 g | 33% | |
| Sugars | 7.9 g | ||
| protein | 9.5 g | 19% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 63.5 mg | 4% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 555.6 mg | 11% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Mixed vegetables with chickpeas
Mixed vegetables with chickpeas is a versatile and nutritious dish commonly found in Middle Eastern, Indian, and Mediterranean cuisines. This wholesome combination typically includes vegetables like carrots, spinach, zucchini, and bell peppers paired with protein-rich chickpeas. Nutritionally, it is a well-rounded dish offering a mix of complex carbohydrates, plant-based protein, dietary fiber, vitamins (such as Vitamin A and C), and minerals (including iron, potassium, and magnesium). The dish is low in saturated fat and cholesterol while being rich in antioxidants and phytonutrients, making it a popular choice for health-conscious diets.
Health Benefits
- Rich in dietary fiber (8 grams per 1 cup of cooked chickpeas), supporting digestive health and maintaining healthy blood sugar levels.
- High in plant-based protein (approximately 15 grams per cup of chickpeas), which aids in muscle maintenance and repair.
- Loaded with Vitamin A from vegetables like carrots and spinach, promoting healthy vision and immune function.
- Provides potassium (about 477 mg per cup of chickpeas), which supports heart health and helps regulate blood pressure.
- Contains antioxidants such as Vitamin C from bell peppers and zucchini, which fight oxidative stress and support skin health.
Dietary Considerations
Selection and Storage
Store cooked mixed vegetables and chickpeas in an airtight container in the refrigerator for up to 3-4 days. Reheat thoroughly before consuming. For longer storage, freeze in freezer-safe containers for up to 2 months.
Common Questions About Mixed vegetables with chickpeas Nutrition
Are mixed vegetables with chickpeas high in protein?
Mixed vegetables with chickpeas provide a moderate amount of protein, largely from the chickpeas. A cup of cooked chickpeas contains about 15 grams of protein, and vegetables like broccoli and spinach add small amounts. Overall, this dish is a good plant-based protein option.
Can I eat mixed vegetables with chickpeas on a keto diet?
Mixed vegetables with chickpeas are generally not suitable for a strict keto diet because chickpeas are high in carbohydrates, with around 45 grams per cup. Some low-carb vegetables like zucchini or spinach might fit better into keto diets, but the inclusion of chickpeas can push the carb count too high.
What are the health benefits of mixed vegetables with chickpeas?
This dish is rich in fiber, vitamins like Vitamin A and C, and minerals such as potassium and iron. Chickpeas support heart health and blood sugar regulation, while the mixed vegetables provide antioxidants and contribute to overall immune health.
What is the recommended serving size for mixed vegetables with chickpeas?
A typical serving size is about 1 cup, which usually contains around 200-250 calories depending on preparation. This portion size provides a balanced amount of protein, fiber, and nutrients without being overly calorie-dense.
How do mixed vegetables with chickpeas compare to lentils in nutritional value?
Chickpeas and lentils are both excellent plant-based protein sources, but lentils generally have slightly more protein, at about 18 grams per cup. Lentils also cook faster and have fewer carbohydrates than chickpeas, making them better-suited for low-carb diets. Mixed vegetables can complement both chickpeas and lentils nutritionally, providing vitamins and minerals.
