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Chickpea, Mushroom, and Spinach Breakfast Hash⏱ 15 min total
Recipes

Chickpea, Mushroom, and Spinach Breakfast Hash

Per 1 serving · 418 g · 10 ingredients

Calories
462
23%
of a 2,000 cal day
  • Protein
    25g
    21% of calories
  • Carbs
    34g
    28% of calories
  • Fat
    27g
    51% of calories
Portion

At a glance

One serving of Chickpea, Mushroom, and Spinach Breakfast Hash (418 g) has 462 calories, with 25 g of protein, 34 g of carbohydrates and 27 g of fat. Most of its energy comes from fat (51% of calories). It is high in protein (50% DV), dietary fiber (40% DV) and Vitamin A (32% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 58%, 26% and 109% of the daily value.

Per 100 g
111cal
low energy density
Protein per 100 cal
5.4g
Net carbs
22g
carbs minus fiber
Fiber
11g
1.8 g sugar

High in

20%+ of the daily value

  • Protein50%
  • Dietary fiber40%
  • Vitamin A32%
  • Vitamin E24%
  • Vitamin K136%
  • Riboflavin (B2)61%

Good source of

10–19% of the daily value

  • Vitamin C11%
  • Vitamin D13%
  • Thiamine17%
  • Calcium18%
  • Potassium18%

Watch

20%+ of the daily value

  • Sodium58%
  • Saturated fat26%
  • Cholesterol109%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 10 min
  1. 1

    Heat half of the olive oil in a heavy skillet over medium heat. Add the sliced mushrooms, stir once, then cover the skillet to soften them for about 2 minutes.

  2. 2

    Uncover the skillet, add the chickpeas, sesame seeds, oregano, thyme, salt, and pepper. Increase the heat to medium-high and cook, stirring occasionally, until the vegetables are golden brown and begin to crisp, approximately 5 minutes.

  3. 3

    Reduce the heat to medium, place the spinach leaves on top of the vegetables in the skillet, and cover until the spinach begins to wilt, 1-2 minutes. Stir the hash until the spinach is soft and completely wilted. Remove from heat.

  4. 4

    Divide the hash mixture between plates and heat the remaining oil in the same skillet. Crack the eggs into the pan and cook to your preference, such as over easy, by cooking until the whites are set and the yolks are still runny.

  5. 5

    Serve the eggs over the hash.

Vitamins & minerals

Amounts for 1 serving (418 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A285 μg
32%
Vitamin C10 mg
11%
Vitamin D2 μg
13%
Vitamin E4 mg
24%
Vitamin K163 μg
136%
Thiamine0.2 mg
17%
Riboflavin (B2)1 mg
61%
Niacin3 mg
20%
Vitamin B61 mg
100%
Folate (B9)167 μg
42%
Vitamin B121 μg
35%
Pantothenic acid3 mg
60%
Choline346 mg
63%

Minerals

NutrientAmount% Daily Value
Calcium179 mg
18%
Iron6 mg
77%
Potassium837 mg
18%
Magnesium103 mg
25%
Phosphorus426 mg
61%
Zinc3 mg
29%
Copper1 mg
79%
Manganese2 mg
98%
Selenium38 μg
70%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0.2 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene1,721 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose0.2 g—
Galactose0 g—
Glucose1 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0.1 μg—
Lysine2 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats14 g—
Phenylalanine1 g—
Polyunsaturated fats5 g—
Proline1 g—
Retinol141 μg—
Serine2 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20.1 μg—
Vitamin D32 μg—

Burning 462 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 88min
    Walking (3.5 mph)
  • 56min
    Cycling (moderate)
  • 39min
    Running (6 mph)
  • 65min
    Swimming laps

Common questions

How many calories are in Chickpea, Mushroom, and Spinach Breakfast Hash?

One serving of Chickpea, Mushroom, and Spinach Breakfast Hash (1 serving) has 462 calories, which works out to 111 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is Chickpea, Mushroom, and Spinach Breakfast Hash high in protein?

It provides a solid 25 g of protein per serving (50% of the 50 g daily value), but protein supplies only 21% 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, Mushroom, and Spinach Breakfast Hash keto-friendly?

It is hard to fit into a strict keto diet. One serving has 22 g of net carbs and 28% 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, Mushroom, and Spinach Breakfast Hash?

1325 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Chickpea, Mushroom, and Spinach Breakfast Hash?

1.8 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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