⏱ 20 min totalCurried Chickpea Salad
Per 1 serving · 309 g · 10 ingredients
of a 2,000 cal day
- Protein18g15% of calories
- Carbs57g48% of calories
- Fat19g37% of calories
- ✓ Cholesterol free
At a glance
One serving of Curried Chickpea Salad (309 g) has 445 calories, with 18 g of protein, 57 g of carbohydrates and 19 g of fat. Most of its energy comes from carbs (48% of calories). It is high in protein (35% DV), dietary fiber (48% DV) and Vitamin A (30% DV). Keep an eye on sodium, which provides 34% of the daily value.
High in
20%+ of the daily value
- Protein35%
- Dietary fiber48%
- Vitamin A30%
- Vitamin K22%
- Thiamine26%
- Vitamin B685%
Good source of
10–19% of the daily value
- Riboflavin (B2)12%
- Pantothenic acid19%
- Choline12%
- Calcium12%
- Potassium17%
Watch
20%+ of the daily value
- Sodium34%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅛ cup Hummus
¼ lemon yields Lemon juice
¼ tbsp Curry powder
³⁄₁₆ tsp Garlic powder- 🥄¹⁄₁₆ tsp Salt
¾ cup Chickpeas
¼ cup chopped Carrots
1 small Scallions
⅛ cup (not packed) Raisins
1 oz Cashews
Directions
- 1
In a small bowl, combine the thinned hummus with lemon juice, curry powder, garlic powder, and a generous pinch of salt. Blend until well combined and set aside.
- 2
In a medium mixing bowl, add the chickpeas and roughly mash about half of them with the back of a sturdy fork or potato masher. Add the carrots, sliced scallions, raisins, cashews, and prepared hummus mixture; mix well to combine. Adjust seasoning with salt and cracked pepper to taste.
- 3
Serve as desired and enjoy!
Vitamins & minerals
Amounts for 1 serving (309 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 272 μg | 30% |
| Vitamin C | 8 mg | 9% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 26 μg | 22% |
| Thiamine | 0.3 mg | 26% |
| Riboflavin (B2) | 0.2 mg | 12% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 1 mg | 85% |
| Folate (B9) | 91 μg | 23% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 19% |
| Choline | 66 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 118 mg | 12% |
| Iron | 6 mg | 71% |
| Potassium | 806 mg | 17% |
| Magnesium | 169 mg | 40% |
| Phosphorus | 407 mg | 58% |
| Zinc | 4 mg | 33% |
| Copper | 1 mg | 127% |
| Manganese | 2 mg | 105% |
| Selenium | 11 μg | 20% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1,113 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 2,698 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 43 μg | — |
| Fructose | 6 g | — |
| Galactose | 0 g | — |
| Glucose | 5 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 | 0.3 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 8 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 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 445 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 84minWalking (3.5 mph)
- 53minCycling (moderate)
- 37minRunning (6 mph)
- 63minSwimming laps
Common questions
How many calories are in Curried Chickpea Salad?
One serving of Curried Chickpea Salad (1 serving) has 445 calories, which works out to 144 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is Curried Chickpea Salad high in protein?
It provides a solid 18 g of protein per serving (35% 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 Curried Chickpea Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 44 g of net carbs and 48% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Curried Chickpea Salad?
792 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Curried Chickpea Salad?
14 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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