⏱ 20 min totalChickpea Scramble Breakfast Bowl
Per 1 serving · 412 g · 11 ingredients
of a 2,000 cal day
- Protein15g13% of calories
- Carbs46g38% of calories
- Fat26g49% of calories
- ✓ Cholesterol free
At a glance
One serving of Chickpea Scramble Breakfast Bowl (412 g) has 457 calories, with 15 g of protein, 46 g of carbohydrates and 26 g of fat. Most of its energy comes from fat (49% of calories). It is high in protein (31% DV), dietary fiber (67% DV) and Vitamin A (21% DV). Keep an eye on sodium, which provides 56% of the daily value.
High in
20%+ of the daily value
- Protein31%
- Dietary fiber67%
- Vitamin A21%
- Vitamin C35%
- Vitamin E25%
- Vitamin K252%
Good source of
10–19% of the daily value
- Thiamine17%
- Riboflavin (B2)16%
- Niacin15%
- Choline19%
- Calcium15%
- Selenium11%
Watch
20%+ of the daily value
- Sodium56%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup Chickpeas
¼ tsp Turmeric- 🥄¼ tsp Salt
¼ tsp Black pepper
2 tbsp chopped Onion
1 cloves, minced Garlic
½ tbsp Olive oil
1 cup Spinach
2 tbsp Parsley
2 tbsp Cilantro
½ fruit Avocado
Directions
- 1
Pour chickpeas into a bowl, keeping a little of the liquid from the can. Mash chickpeas with a fork, leaving some whole.
- 2
Mix in turmeric, salt, and pepper until evenly combined.
- 3
Mince garlic and dice onion.
- 4
Heat olive oil in a pan over medium heat. Add onions and saute until soft. Add garlic and saute another minute or so until fragrant.
- 5
When onions and garlic are done, add in mashed chickpeas and saute for about five minutes.
- 6
Put spinach into a bowl for serving and top with the chickpea scramble. Top with minced cilantro and parsley and avocado slices.
Vitamins & minerals
Amounts for 1 serving (412 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 189 μg | 21% |
| Vitamin C | 32 mg | 35% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 25% |
| Vitamin K | 302 μg | 252% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 0.2 mg | 16% |
| Niacin | 2 mg | 15% |
| Vitamin B6 | 2 mg | 117% |
| Folate (B9) | 216 μg | 54% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 44% |
| Choline | 102 mg | 19% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 151 mg | 15% |
| Iron | 5 mg | 66% |
| Potassium | 1,113 mg | 24% |
| Magnesium | 127 mg | 30% |
| Phosphorus | 277 mg | 40% |
| Zinc | 3 mg | 24% |
| Copper | 1 mg | 69% |
| Manganese | 3 mg | 117% |
| Selenium | 6 μg | 11% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 25 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 2,236 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 | 0.4 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 16 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 457 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 87minWalking (3.5 mph)
- 55minCycling (moderate)
- 38minRunning (6 mph)
- 64minSwimming laps
Common questions
How many calories are in Chickpea Scramble Breakfast Bowl?
One serving of Chickpea Scramble Breakfast Bowl (1 serving) has 457 calories, which works out to 111 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Chickpea Scramble Breakfast Bowl high in protein?
It provides a solid 15 g of protein per serving (31% of the 50 g daily value), but protein supplies only 13% 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 Scramble Breakfast Bowl keto-friendly?
It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 38% 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 Scramble Breakfast Bowl?
1286 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chickpea Scramble Breakfast Bowl?
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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