⏱ 20 min totalAsparagus and Chickpea Salad
Per 1 serving · 348 g · 6 ingredients
of a 2,000 cal day
- Protein26g18% of calories
- Carbs72g51% of calories
- Fat20g31% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Asparagus and Chickpea Salad (348 g) has 545 calories, with 26 g of protein, 72 g of carbohydrates and 20 g of fat. Most of its energy comes from carbs (51% of calories). It is high in protein (51% DV), dietary fiber (61% DV) and Vitamin C (22% DV).
High in
20%+ of the daily value
- Protein51%
- Dietary fiber61%
- Vitamin C22%
- Vitamin E36%
- Vitamin K93%
- Thiamine67%
Good source of
10–19% of the daily value
- Vitamin A10%
- Calcium11%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Bring a pot of water to a boil. Add the asparagus and blanch for 2-3 minutes until bright green and tender-crisp. Drain and set aside.
- 2
In a large bowl, combine the blanched asparagus and chickpeas.
- 3
In a small bowl, whisk together the olive oil, lemon juice, and cumin to create the dressing.
- 4
Pour the dressing over the asparagus and chickpeas, tossing gently to coat evenly. Add salt to taste.
- 5
Serve the salad immediately or refrigerate for up to 2 days for flavors to meld.
Vitamins & minerals
Amounts for 1 serving (348 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 89 μg | 10% |
| Vitamin C | 20 mg | 22% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 5 mg | 36% |
| Vitamin K | 111 μg | 93% |
| Thiamine | 1 mg | 67% |
| Riboflavin (B2) | 1 mg | 40% |
| Niacin | 4 mg | 23% |
| Vitamin B6 | 1 mg | 56% |
| Folate (B9) | 676 μg | 169% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 45% |
| Choline | 136 mg | 25% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 114 mg | 11% |
| Iron | 9 mg | 117% |
| Potassium | 1,188 mg | 25% |
| Magnesium | 112 mg | 27% |
| Phosphorus | 372 mg | 53% |
| Zinc | 4 mg | 36% |
| Copper | 1 mg | 120% |
| Manganese | 22 mg | 941% |
| Selenium | 5 μg | 9% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 20 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 1,059 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 545 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 104minWalking (3.5 mph)
- 65minCycling (moderate)
- 45minRunning (6 mph)
- 77minSwimming laps
Common questions
How many calories are in Asparagus and Chickpea Salad?
One serving of Asparagus and Chickpea Salad (1 serving) has 545 calories, which works out to 157 calories per 100 g. That is about 27% of a 2,000-calorie day.
Is Asparagus and Chickpea Salad high in protein?
It provides a solid 26 g of protein per serving (51% of the 50 g daily value), but protein supplies only 18% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Asparagus and Chickpea Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 55 g of net carbs and 51% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Asparagus and Chickpea Salad?
107 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Asparagus and Chickpea Salad?
15 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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