How many calories are in Chickpeas and Spinach Sauté?

One serving has 193 kcal. The recipe makes 4 servings (1.25 cup servings each).

How much protein is in Chickpeas and Spinach Sauté?

10 g of protein per serving, with 28 g of carbohydrates and 7 g of fat.

What do I need to make Chickpeas and Spinach Sauté?

11 ingredients: 1 tablespoon vegetable oil, 1 yellow onion (peeled and chopped), 1 clove garlic (peeled and minced), 1 celery stalk (chopped), 1 carrot (chopped) and 1 can (14.5 oz) low-sodium diced tomatoes (including liquid) ….

Chickpeas and Spinach Sauté

Name: Chickpeas and Spinach Sauté
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Ingredients: 1 tablespoon vegetable oil; 1 yellow onion (peeled and chopped); 1 clove garlic (peeled and minced); 1 celery stalk (chopped); 1 carrot (chopped); 1 can (14.5 oz) low-sodium diced tomatoes (including liquid); 1 can (16 oz) low-sodium chickpeas (drained and rinsed with cold water); 1/4 cup water; 1 package (10 oz) frozen spinach (kale can be used instead of spinach); 1 teaspoon fresh lemon juice (or red vinegar); 1/4 teaspoon crushed red pepper flakes

Sautéed veggies simmered with a can of tomatoes, chickpeas and wilted spinach make up this colorful dish. This recipes calls for chickpeas and spinach but a.

193kcal per serving

10 gprotein

28 gcarbohydrates

7 gfat

4servings (1.25 cup servings)

Prep: 20 min · Cook: 30 min

Ingredients

1 tablespoon vegetable oil nutrition facts
1 yellow onion (peeled and chopped) nutrition facts
1 clove garlic (peeled and minced) nutrition facts
1 celery stalk (chopped) nutrition facts
1 carrot (chopped) nutrition facts
1 can (14.5 oz) low-sodium diced tomatoes (including liquid) nutrition facts
1 can (16 oz) low-sodium chickpeas (drained and rinsed with cold water) nutrition facts
1/4 cup water
1 package (10 oz) frozen spinach (kale can be used instead of spinach) nutrition facts
1 teaspoon fresh lemon juice (or red vinegar) nutrition facts
1/4 teaspoon crushed red pepper flakes

"Nutrition facts" links go to the closest generic food on FoodFactly, per 100 g.

Nutrition facts per serving

Nutrient	Per serving	% DV
Calories	193 kcal
Total fat	7 g	9%
Saturated fat	1 g	5%
Cholesterol	0 mg	0%
Sodium	256 mg	11%
Total carbohydrates	28 g	10%
Dietary fiber	10 g	36%
Total sugars	8 g
Added sugars	0 g	0%
Protein	10 g	20%
Vitamin D	0 µg	0%
Calcium	213 mg	16%
Iron	4 mg	22%
Potassium	721 mg	15%

Nutrition analysis per serving as published by USDA with the recipe. % DV: percent of the FDA Daily Value for adults.

Directions

Put a skillet on the stove on medium high heat. When the skillet is hot, add oil.
Add onion, garlic, celery and carrot and cook about 15 minutes until the mixture is soft and the onions are lightly browned.
Raise the heat to high and add the tomatoes, beans (white beans instead of chickpeas) and water and cook for 5 minutes. Lower the heat to low and top the mixture with the spinach (don’t worry about stirring). Cover and cook until the spinach has thawed and heated throughout, about 10 minutes. Stir well.
Add the lemon juice and red pepper flakes and stir thoroughly.
Serve with cooked quinoa or brown rice.

Notes

Learn more about: Onions Garlic Celery Carrots Tomatoes Spinach Lemons

Source

USDA Center for Nutrition Policy and Promotion

Published on USDA MyPlate Kitchen (www.myplate.gov/recipes/chickpeas-and-spinach-saute, retired by USDA in January 2026; archived copy). A work of the US federal government, in the public domain.

General nutrition information, not medical advice.