⏱ 35 min totalChickpea & Cauliflower Flatbreads with Avocado Mash
Per 1 serving · 331 g · 9 ingredients
of a 2,000 cal day
- Protein16g12% of calories
- Carbs62g47% of calories
- Fat24g41% of calories
- ✓ Cholesterol free
At a glance
One serving of Chickpea & Cauliflower Flatbreads with Avocado Mash (331 g) has 498 calories, with 16 g of protein, 62 g of carbohydrates and 24 g of fat. Most of its energy comes from carbs (47% of calories). It is high in protein (32% DV), dietary fiber (63% DV) and Vitamin C (33% DV). Keep an eye on sodium, which provides 35% of the daily value.
High in
20%+ of the daily value
- Protein32%
- Dietary fiber63%
- Vitamin C33%
- Vitamin E21%
- Vitamin K24%
- Thiamine28%
Good source of
10–19% of the daily value
- Riboflavin (B2)18%
- Choline15%
- Potassium19%
Watch
20%+ of the daily value
- Sodium35%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup chopped, Cauliflower
½ cup Chickpeas
¼ tbsp Olive oil
½ fruit Avocado
½ tbsp Lemon juice- 🥄¼ dash Salt
1 pita, large Whole wheat pita bread
½ tbsp Pepitas
1 tsp Hot sauce
Directions
- 1
Preheat the oven to 425°F. Line a large rimmed baking sheet for easy cleanup, if desired.
- 2
Drain and rinse the chickpeas well. On the baking sheet, combine the cauliflower florets and chickpeas with the olive oil and a generous pinch of salt. Toss to coat and spread in an even layer.
- 3
Roast until the chickpeas are crisped and the cauliflower is tender and browned in spots, about 25 minutes, stirring once halfway.
- 4
Meanwhile, in a bowl mash the avocados with the lemon juice and a pinch of salt to taste until mostly smooth.
- 5
Spread the avocado mash over the pita breads, top with the roasted cauliflower and chickpeas, sprinkle with pumpkin seeds, and finish with a drizzle of hot sauce.
- 6
Serve immediately.
Vitamins & minerals
Amounts for 1 serving (331 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 9 μg | 1% |
| Vitamin C | 30 mg | 33% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 21% |
| Vitamin K | 29 μg | 24% |
| Thiamine | 0.3 mg | 28% |
| Riboflavin (B2) | 0.2 mg | 18% |
| Niacin | 4 mg | 25% |
| Vitamin B6 | 1 mg | 79% |
| Folate (B9) | 153 μg | 38% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 50% |
| Choline | 85 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 72 mg | 7% |
| Iron | 5 mg | 57% |
| Potassium | 896 mg | 19% |
| Magnesium | 134 mg | 32% |
| Phosphorus | 326 mg | 47% |
| Zinc | 3 mg | 26% |
| Copper | 1 mg | 74% |
| Manganese | 2 mg | 108% |
| Selenium | 32 μg | 57% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 24 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 80 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 7 μg | — |
| Fructose | 0.5 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 14 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0.2 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 498 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 95minWalking (3.5 mph)
- 60minCycling (moderate)
- 41minRunning (6 mph)
- 70minSwimming laps
Common questions
How many calories are in Chickpea & Cauliflower Flatbreads with Avocado Mash?
One serving of Chickpea & Cauliflower Flatbreads with Avocado Mash (1 serving) has 498 calories, which works out to 150 calories per 100 g. That is about 25% of a 2,000-calorie day.
Is Chickpea & Cauliflower Flatbreads with Avocado Mash high in protein?
It provides a solid 16 g of protein per serving (32% of the 50 g daily value), but protein supplies only 12% 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 & Cauliflower Flatbreads with Avocado Mash keto-friendly?
It is hard to fit into a strict keto diet. One serving has 45 g of net carbs and 47% 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 & Cauliflower Flatbreads with Avocado Mash?
796 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chickpea & Cauliflower Flatbreads with Avocado Mash?
2 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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