How many calories are in Chickpea Stew with Tofu, Spinach, Carrot and Avocado?
Chickpea Stew with Tofu, Spinach, Carrot and Avocado has about 516 calories per serving based on the current ingredient list and serving size on this page.
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Chickpea Stew with Tofu, Spinach, Carrot and Avocado
Chickpea Stew with Tofu, Spinach, Carrot and Avocado is a Dinner international recipe with 516 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
516 kcal
Total Time
25 min
Servings
1
Protein
58.3 g
About This Recipe
The story behind Chickpea Stew with Tofu, Spinach, Carrot and Avocado
Chickpea Stew with Tofu, Spinach, Carrot and Avocado is a dinner recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around chickpeas, tofu, and spinach.
Like most enduring dinner recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 516 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 25 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Chickpea Stew with Tofu, Spinach, Carrot and Avocado worth coming back to.
Ingredients
- Chickpeas1 cup (200 g)
- Tofu150 g
- Spinach1 cup (30 g)
- Carrot1/2 medium (30 g)
- Garlic1 clove (3 g)
- Vegetable Broth1/2 cup (120 g)
- Oil1 teaspoon (5 ml)
Instructions
- 1
Step 1
For this recipe you need to have cooked chickpeas.
- 2
Step 2
Peel and cut the carrot into small pieces. Chop the garlic.
- 3
Step 3
Heat the oil in a pot over medium heat and add the vegetables. If you wish, you can add paprika.
- 4
Step 4
Stir-fry for 3-4 minutes and stir occasionally.
- 5
Step 5
Then add the cooked chickpeas and cover with broth or water.
- 6
Step 6
Once boiling, add the spinach and boil for 1-2 minutes.
- 7
Step 7
Drain and dice the tofu. Next, add the tofu to the stew.
- 8
Step 8
Serve.
Nutrition Snapshot
Macros and micros at a glance
78/ 100
Forkd Score · Strong
This recipe scores well for protein density, fiber density, and micronutrient coverage relative to its per-serving calories.
Calories
516
Protein
58.3g
Carbs
157.1g
Fat
23.6g
Fiber
33.6g
Micronutrients
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Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
Yes
Vegan
Yes
Gluten Free
Yes
Dairy Free
No
Allergens
Tree NutGlutenSoy
Meal Prep and Storage
Make it easier to prep ahead
Chickpea Stew with Tofu, Spinach, Carrot and Avocado can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Chickpea Stew with Tofu, Spinach, Carrot and Avocado
How long does Chickpea Stew with Tofu, Spinach, Carrot and Avocado take to make?
Chickpea Stew with Tofu, Spinach, Carrot and Avocado takes about 25 minutes from start to finish. That is roughly about 25 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Chickpea Stew with Tofu, Spinach, Carrot and Avocado?
Most ingredients in Chickpea Stew with Tofu, Spinach, Carrot and Avocado can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Chickpea Stew with Tofu, Spinach, Carrot and Avocado?
Chickpea Stew with Tofu, Spinach, Carrot and Avocado can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Chickpea Stew with Tofu, Spinach, Carrot and Avocado?
Yes, Chickpea Stew with Tofu, Spinach, Carrot and Avocado generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.
How do I reheat Chickpea Stew with Tofu, Spinach, Carrot and Avocado?
Reheat Chickpea Stew with Tofu, Spinach, Carrot and Avocado gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.
Can I scale Chickpea Stew with Tofu, Spinach, Carrot and Avocado up or down?
Yes. Chickpea Stew with Tofu, Spinach, Carrot and Avocado is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Chickpea Stew with Tofu, Spinach, Carrot and Avocado?
A large skillet, saucepan, or sheet pan works well for Chickpea Stew with Tofu, Spinach, Carrot and Avocado. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Chickpea Stew with Tofu, Spinach, Carrot and Avocado is cooked properly?
Chickpea Stew with Tofu, Spinach, Carrot and Avocado is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Chickpea Stew with Tofu, Spinach, Carrot and Avocado suitable for vegetarians?
Yes. Chickpea Stew with Tofu, Spinach, Carrot and Avocado is suitable for vegetarians as written.
Is Chickpea Stew with Tofu, Spinach, Carrot and Avocado gluten-free?
Yes. Chickpea Stew with Tofu, Spinach, Carrot and Avocado is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Chickpea Stew with Tofu, Spinach, Carrot and Avocado?
Yes. This recipe includes Tree Nut, Gluten, and Soy. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Chickpea Stew with Tofu, Spinach, Carrot and Avocado ahead of time?
Chickpea Stew with Tofu, Spinach, Carrot and Avocado can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Chickpea Stew with Tofu, Spinach, Carrot and Avocado for my calorie or macro goals?
Chickpea Stew with Tofu, Spinach, Carrot and Avocado already lands in a fairly high-protein range at about 58.3 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.
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