⏱ 30 min totalChickpea Sunflower Sandwich
Per 1 serving · 422 g · 12 ingredients
of a 2,000 cal day
- Protein23g15% of calories
- Carbs72g47% of calories
- Fat26g38% of calories
At a glance
One serving of Chickpea Sunflower Sandwich (422 g) has 594 calories, with 23 g of protein, 72 g of carbohydrates and 26 g of fat. Most of its energy comes from carbs (47% of calories). It is high in protein (46% DV), dietary fiber (62% DV) and Vitamin E (45% DV). Keep an eye on sodium, which provides 49% of the daily value.
High in
20%+ of the daily value
- Protein46%
- Dietary fiber62%
- Vitamin E45%
- Vitamin K49%
- Thiamine25%
- Riboflavin (B2)23%
Good source of
10–19% of the daily value
- Vitamin A16%
- Potassium18%
Watch
20%+ of the daily value
- Sodium49%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup Chickpeas
2 tbsp Sunflower seed kernels
1 tbsp Mayonnaise
¼ tsp Dijon mustard
½ tbsp Maple syrup
¼ small raw Red onion
1 tbsp Dill- 🥄½ dash Salt
½ dash Black pepper
2 slice Whole wheat bread
¼ cup cherry tomatoes Cherry tomatoes
1 leaf outer Romaine lettuce
Directions
- 1
Chop half of the red onion for the chickpea mixture and slice the remaining half for topping the sandwich.
- 2
In a mixing bowl, lightly mash the chickpeas with a fork to achieve a textured consistency.
- 3
Mix in the sunflower seeds, mayonnaise, mustard, maple syrup, chopped red onion, dill, salt, and pepper. Taste and adjust seasonings as needed.
- 4
Toast the bread if desired. Scoop a generous amount of the filling onto one slice of bread, add sliced red onion, halved cherry tomatoes, and lettuce, then top with the remaining slice of bread.
- 5
Serve and enjoy.
Vitamins & minerals
Amounts for 1 serving (422 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 144 μg | 16% |
| Vitamin C | 7 mg | 8% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 7 mg | 45% |
| Vitamin K | 59 μg | 49% |
| Thiamine | 0.3 mg | 25% |
| Riboflavin (B2) | 0.3 mg | 23% |
| Niacin | 4 mg | 27% |
| Vitamin B6 | 1 mg | 110% |
| Folate (B9) | 170 μg | 43% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 49% |
| Choline | 114 mg | 21% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 217 mg | 22% |
| Iron | 5 mg | 69% |
| Potassium | 824 mg | 18% |
| Magnesium | 141 mg | 33% |
| Phosphorus | 535 mg | 76% |
| Zinc | 4 mg | 35% |
| Copper | 1 mg | 98% |
| Manganese | 4 mg | 173% |
| Selenium | 34 μg | 62% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 38 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 1,655 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 958 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 15 g | — |
| Proline | 1 g | — |
| Retinol | 2 μg | — |
| Serine | 1 g | — |
| Starch | 16 g | — |
| Sucrose | 6 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 6 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 594 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 113minWalking (3.5 mph)
- 71minCycling (moderate)
- 49minRunning (6 mph)
- 84minSwimming laps
Common questions
How many calories are in Chickpea Sunflower Sandwich?
One serving of Chickpea Sunflower Sandwich (1 serving) has 594 calories, which works out to 141 calories per 100 g. That is about 30% of a 2,000-calorie day.
Is Chickpea Sunflower Sandwich high in protein?
It provides a solid 23 g of protein per serving (46% of the 50 g daily value), but protein supplies only 15% 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 Sunflower Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 54 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 Sunflower Sandwich?
1123 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chickpea Sunflower Sandwich?
10 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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