⏱ 45 min totalBruschette with Chickpea Puree and Arugula
Per 1 serving · 125 g · 7 ingredients
of a 2,000 cal day
- Protein5.8g14% of calories
- Carbs21g50% of calories
- Fat6.8g36% of calories
- ✓ Low saturated fat
- ✓ Sugar free
- ✓ Cholesterol free
At a glance
One serving of Bruschette with Chickpea Puree and Arugula (125 g) has 166 calories, with 5.8 g of protein, 21 g of carbohydrates and 6.8 g of fat. Most of its energy comes from carbs (50% of calories). It is high in Vitamin B6 (30% DV), iron (21% DV) and manganese (33% DV). Keep an eye on sodium, which provides 23% of the daily value.
High in
20%+ of the daily value
- Vitamin B630%
- Iron21%
- Manganese33%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Thiamine10%
- Folate (B9)16%
- Phosphorus12%
- Copper18%
- Selenium13%
Watch
20%+ of the daily value
- Sodium23%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅓ tbsp Olive oil- 🥄¹⁄₁₆ tsp Salt
- 🥄¹⁄₁₆ cup Water
1 slice, medium Italian bread
⅓ cup Chickpeas
¼ tbsp Lemon juice
³⁄₁₆ cup Arugula
Directions
- 1
Preheat oven to 425°F (220°C) and position the oven rack in the middle.
- 2
Arrange bread slices in a single layer on a baking sheet and brush the top of each slice with 1 teaspoon of olive oil.
- 3
Bake for about 12 minutes, or until golden brown.
- 4
While the bread is baking, prepare the chickpea puree. Remove the skins from the chickpeas.
- 5
In a food processor, combine the chickpeas, water, remaining olive oil, lemon juice, and salt.
- 6
Blend until very smooth and whipped.
- 7
Spread the chickpea puree evenly over the toasted bread slices.
- 8
Serve immediately, topped with fresh arugula.
Vitamins & minerals
Amounts for 1 serving (125 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 5 μg | 1% |
| Vitamin C | 2 mg | 2% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 7 μg | 5% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 0.1 mg | 6% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.4 mg | 30% |
| Folate (B9) | 62 μg | 16% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.3 mg | 7% |
| Choline | 30 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 49 mg | 5% |
| Iron | 2 mg | 21% |
| Potassium | 153 mg | 3% |
| Magnesium | 29 mg | 7% |
| Phosphorus | 87 mg | 12% |
| Zinc | 1 mg | 7% |
| Copper | 0.2 mg | 18% |
| Manganese | 1 mg | 33% |
| Selenium | 7 μg | 13% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 55 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 166 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 32minWalking (3.5 mph)
- 20minCycling (moderate)
- 14minRunning (6 mph)
- 23minSwimming laps
Common questions
How many calories are in Bruschette with Chickpea Puree and Arugula?
One serving of Bruschette with Chickpea Puree and Arugula (1 serving) has 166 calories, which works out to 133 calories per 100 g. That is about 8.3% of a 2,000-calorie day.
Is Bruschette with Chickpea Puree and Arugula high in protein?
Not especially. It has 5.8 g of protein per serving, and protein supplies 14% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Bruschette with Chickpea Puree and Arugula keto-friendly?
It is hard to fit into a strict keto diet. One serving has 17 g of net carbs and 50% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Bruschette with Chickpea Puree and Arugula?
540 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Bruschette with Chickpea Puree and Arugula?
0.3 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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