⏱ 25 min totalChickpea and Broccoli Stir-Fry
Per 1 serving · 407 g · 6 ingredients
of a 2,000 cal day
- Protein18g17% of calories
- Carbs44g42% of calories
- Fat19g41% of calories
- ✓ Cholesterol free
At a glance
One serving of Chickpea and Broccoli Stir-Fry (407 g) has 399 calories, with 18 g of protein, 44 g of carbohydrates and 19 g of fat. Most of its energy comes from carbs (42% of calories). It is high in protein (35% DV), dietary fiber (52% DV) and Vitamin C (131% DV). Keep an eye on sodium, which provides 75% of the daily value.
High in
20%+ of the daily value
- Protein35%
- Dietary fiber52%
- Vitamin C131%
- Vitamin E27%
- Vitamin K112%
- Vitamin B6109%
Good source of
10–19% of the daily value
- Thiamine14%
- Riboflavin (B2)19%
- Niacin13%
- Calcium15%
- Potassium18%
- Selenium17%
Watch
20%+ of the daily value
- Sodium75%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Canola oil
1 cup Chickpeas
1 ½ cup, chopped or diced Broccoli
1 tbsp Tamari soy sauce
1 tsp Ground ginger
¼ tsp Garlic powder
Directions
- 1
Heat the canola oil in a large skillet over medium heat until shimmering.
- 2
Add the drained and rinsed chickpeas and cook, stirring occasionally, until lightly browned, 3 to 4 minutes.
- 3
Add the chopped broccoli and stir-fry until tender-crisp, about 4 to 5 minutes.
- 4
Sprinkle in the ground ginger and garlic powder; toss until fragrant, about 30 seconds.
- 5
Pour in the tamari and stir-fry until the chickpeas and broccoli are well coated and the sauce slightly reduces, 2 to 3 minutes.
- 6
Serve hot.
Vitamins & minerals
Amounts for 1 serving (407 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 43 μg | 5% |
| Vitamin C | 118 mg | 131% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 27% |
| Vitamin K | 134 μg | 112% |
| Thiamine | 0.2 mg | 14% |
| Riboflavin (B2) | 0.2 mg | 19% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 1 mg | 109% |
| Folate (B9) | 147 μg | 37% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 32% |
| Choline | 111 mg | 20% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 152 mg | 15% |
| Iron | 5 mg | 60% |
| Potassium | 834 mg | 18% |
| Magnesium | 104 mg | 25% |
| Phosphorus | 309 mg | 44% |
| Zinc | 2 mg | 22% |
| Copper | 0.5 mg | 54% |
| Manganese | 3 mg | 127% |
| Selenium | 9 μg | 17% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.3 g | — |
| Alpha carotene | 33 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 498 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.3 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.3 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 399 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 76minWalking (3.5 mph)
- 48minCycling (moderate)
- 33minRunning (6 mph)
- 56minSwimming laps
Common questions
How many calories are in Chickpea and Broccoli Stir-Fry?
One serving of Chickpea and Broccoli Stir-Fry (1 serving) has 399 calories, which works out to 98 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Chickpea and Broccoli Stir-Fry high in protein?
It provides a solid 18 g of protein per serving (35% of the 50 g daily value), but protein supplies only 17% 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 Chickpea and Broccoli Stir-Fry keto-friendly?
It is hard to fit into a strict keto diet. One serving has 30 g of net carbs and 42% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Chickpea and Broccoli Stir-Fry?
1717 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chickpea and Broccoli Stir-Fry?
2.6 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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