⏱ 20 min totalCurried Chickpea Salad Sandwich
Per 1 serving · 310 g · 12 ingredients
of a 2,000 cal day
- Protein21g17% of calories
- Carbs66g53% of calories
- Fat17g31% of calories
- ✓ Cholesterol free
At a glance
One serving of Curried Chickpea Salad Sandwich (310 g) has 476 calories, with 21 g of protein, 66 g of carbohydrates and 17 g of fat. Most of its energy comes from carbs (53% of calories). It is high in protein (42% DV), dietary fiber (50% DV) and Vitamin A (34% DV). Keep an eye on sodium, which provides 38% of the daily value.
High in
20%+ of the daily value
- Protein42%
- Dietary fiber50%
- Vitamin A34%
- Vitamin K42%
- Thiamine36%
- Niacin22%
Good source of
10–19% of the daily value
- Vitamin E14%
- Riboflavin (B2)14%
- Choline11%
- Calcium19%
- Potassium17%
Watch
20%+ of the daily value
- Sodium38%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup Chickpeas
³⁄₁₆ cup chopped Carrots
⅔ small Scallions
¹⁄₁₆ cup (not packed) Raisins
⅔ oz Cashews
³⁄₁₆ cup Hummus
³⁄₁₆ lemon yields Lemon juice
³⁄₁₆ tbsp Curry powder
⅛ tsp Garlic powder- 🥄¹⁄₁₆ tsp Salt
2 slice Whole wheat bread
1 leaf outer Romaine lettuce
Directions
- 1
In a small bowl, combine thinned hummus with lemon juice, curry powder, garlic powder, and a generous pinch of salt. Blend until combined. Set aside.
- 2
In a medium mixing bowl, add chickpeas and roughly mash about 1/2 of the beans with the back of a sturdy fork or potato masher.
- 3
Add in the carrots, sliced scallions, raisins, cashews, and the hummus mixture; mix well to combine.
- 4
Taste for flavor, adding salt and cracked pepper to taste.
- 5
Spread about a 1/2 cup of salad onto a slice of bread, top with a lettuce leaf, and top with the second slice of bread.
- 6
Enjoy!
Vitamins & minerals
Amounts for 1 serving (310 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 303 μg | 34% |
| Vitamin C | 7 mg | 7% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 51 μg | 42% |
| Thiamine | 0.4 mg | 36% |
| Riboflavin (B2) | 0.2 mg | 14% |
| Niacin | 4 mg | 22% |
| Vitamin B6 | 1 mg | 74% |
| Folate (B9) | 139 μg | 35% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 21% |
| Choline | 62 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 186 mg | 19% |
| Iron | 6 mg | 75% |
| Potassium | 795 mg | 17% |
| Magnesium | 173 mg | 41% |
| Phosphorus | 434 mg | 62% |
| Zinc | 4 mg | 35% |
| Copper | 1 mg | 107% |
| Manganese | 3 mg | 131% |
| Selenium | 22 μg | 41% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 742 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 3,263 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 29 μg | — |
| Fructose | 5 g | — |
| Galactose | 0 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.2 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 21 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 476 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 90minWalking (3.5 mph)
- 57minCycling (moderate)
- 40minRunning (6 mph)
- 67minSwimming laps
Common questions
How many calories are in Curried Chickpea Salad Sandwich?
One serving of Curried Chickpea Salad Sandwich (1 serving) has 476 calories, which works out to 154 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Curried Chickpea Salad Sandwich high in protein?
It provides a solid 21 g of protein per serving (42% of the 50 g daily value), but protein supplies only 17% 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 Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 52 g of net carbs and 53% 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 Sandwich?
863 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Curried Chickpea Salad Sandwich?
12 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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