Garbanzo Bean Stir-Fry Recipe With Nutrition Data and Calorie Count

Garbanzo Bean Stir-Fry

Fresh herbs are sautéed with garlic in olive oil, then cooked with garbanzo beans, zucchini, mushrooms and tomatoes.

Yields:

4 servings

Prep Time:

15 mins

Cook Time:

30 mins

Meal Type:

Main Dish
Side Dish

Rating:

Ingredients

1/4 tsp ground black pepper
1 tbsp chopped fresh cilantro
1 medium whole tomato, chopped
1 tbsp chopped fresh oregano
1 tbsp chopped fresh basil
16 oz rinsed garbanzo beans
2 tbsps olive oil
1 clove garlic, crushed
1/2 cup pieces or slices mushrooms
1 large zucchini, halved and sliced

Directions

Heat oil in large skillet over medium heat.
Stir in oregano, basil, garlic and pepper. Add the garbanzo beans and zucchini, stirring well to coat with oil and herbs.
Cook, covered, for 10 minutes, stirring occasionally.
Stir in mushrooms and cilantro, and cook until tender, stirring occasionally.
Place the chopped tomato on top of the mixture. Cover, and let the tomatoes steam for a few minutes, but don't let them get mushy. Serve immediately.
Note: this can be served either as a main dish or side dish. If you'd like, you can substitute tofu for garbanzo beans.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories

Amount Per Serving 216

% Daily Value*

Total Fat

Amount Per Serving 9.29g

% Daily Value 12%
- Saturated Fat
  
  Amount Per Serving 1.239g
- Trans Fat
  
  Amount Per Serving 0g
- Polyunsaturated Fat
  
  Amount Per Serving 1.862g
- Monounsaturated Fat
  
  Amount Per Serving 5.448g
Cholesterol

Amount Per Serving 0mg

% Daily Value 0%
Sodium

Amount Per Serving 187mg

% Daily Value 8%
Total Carbohydrate

Amount Per Serving 27.02g

% Daily Value 10%
- Dietary Fiber
  
  Amount Per Serving 8.2g
  
  % Daily Value 29%
- Total Sugars
  
  Amount Per Serving 6.25g
  
  Includes -g Added Sugars
Protein

Amount Per Serving 8.64g

Nutrients Declaration Requirement

Vitamin A

Amount Per Serving 3mcg

% Daily Value 0%
Vitamin C

Amount Per Serving 23mg

% Daily Value 26%
Vitamin D

Amount Per Serving -mcg

% Daily Value -%
Calcium

Amount Per Serving 6mg

% Daily Value 0%
Iron

Amount Per Serving 18mg

% Daily Value 100%
Potassium

Amount Per Serving 340mg

% Daily Value 7%

Nutrition summary:

Calories 216 KCal
Fat 9.29 g
Carbs 27.02 g
Protein 8.64 g

There are 216 calories in 1 serving of Garbanzo Bean Stir-Fry.

How long would it take to burn off 216 KCal?
Basketball	22 minutes
Cycling (10 MPH)	30 minutes
Jogging	17 minutes
Running	14 minutes
Swimming (crawl, moderate pace)	21 minutes
Walking	25 minutes
Weight Training	25 minutes
Values estimated based on person weighing 160 lbs.