⏱ 15 min total

Garden Veggie Chickpea Salad Sandwich

Name: Garden Veggie Chickpea Salad Sandwich
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: ½ cup Chickpeas; ½ medium Scallions; ½ stalk, medium Celery; ¹⁄₁₆ cup chopped Carrots; ¹⁄₁₆ cup, chopped Red bell pepper; ¹⁄₁₆ cup, chopped or diced Dill pickles; ¹⁄₁₆ cup Mayonnaise; ¼ tsp Dijon mustard; ¼ tsp or 1 packet Yellow mustard; ¼ tsp Dill weed; ¼ dash Salt; ¼ dash Black pepper; ¾ tbsp Sunflower seed kernels; ½ tbsp, chopped Basil; 2 slice Whole wheat bread; 1 leaf outer Romaine lettuce; 2 slice, medium Tomatoes

Per 1 serving · 322 g · 17 ingredients

Calories

406

20%
of a 2,000 cal day

Protein
16g
15% of calories
Carbs
47g
45% of calories
Fat
18g
39% of calories

Portion

At a glance

One serving of Garden Veggie Chickpea Salad Sandwich (322 g) has 406 calories, with 16 g of protein, 47 g of carbohydrates and 18 g of fat. Most of its energy comes from carbs (45% of calories). It is high in protein (31% DV), dietary fiber (42% DV) and Vitamin A (26% DV). Keep an eye on sodium, which provides 37% of the daily value.

Per 100 g

126cal

low energy density

Protein per 100 cal

3.8g

Net carbs

36g

carbs minus fiber

Fiber

12g

5.3 g sugar

High in

20%+ of the daily value

Protein31%
Dietary fiber42%
Vitamin A26%
Vitamin C24%
Vitamin E28%
Vitamin K74%

Good source of

10–19% of the daily value

Riboflavin (B2)15%
Choline13%
Calcium18%
Potassium15%

Watch

20%+ of the daily value

Sodium37%

Ingredients

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

Directions

Prep 15 min

1
Drain and rinse the chickpeas, then add them to a large bowl. Mash with a potato masher or fork until the texture resembles flaked tuna salad. For a smoother texture, use a food processor.
2
Chop the scallions, celery, carrots, red bell pepper, and pickles.
3
Add the chopped vegetables to the bowl with chickpeas, then mix in mayonnaise, Dijon mustard, yellow mustard, dill, salt, and pepper. Stir well to combine.
4
Fold in the sunflower seeds and basil, adjusting the amount to taste.
5
Serve the chickpea salad on wheat bread with lettuce and tomato slices.

Vitamins & minerals

Amounts for 1 serving (322 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	237 μg	26%
Vitamin C	22 mg	24%
Vitamin D	0 μg	0%
Vitamin E	4 mg	28%
Vitamin K	89 μg	74%
Thiamine	0.3 mg	24%
Riboflavin (B2)	0.2 mg	15%
Niacin	4 mg	23%
Vitamin B6	1 mg	67%
Folate (B9)	133 μg	33%
Vitamin B12	0 μg	1%
Pantothenic acid	1 mg	28%
Choline	72 mg	13%

Minerals

Nutrient	Amount	% Daily Value
Calcium	181 mg	18%
Iron	4 mg	50%
Potassium	682 mg	15%
Magnesium	101 mg	24%
Phosphorus	330 mg	47%
Zinc	2 mg	23%
Copper	0.5 mg	54%
Manganese	2 mg	105%
Selenium	23 μg	42%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.5 g	—
Alpha Linolenic Acid (ALA)	1 g	—
Alpha carotene	322 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	2,616 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	5 μg	—
Fructose	2 g	—
Galactose	0.1 g	—
Glucose	2 g	—
Glutamic acid	3 g	—
Glycine	0.5 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	0.5 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	1,029 μg	—
Lysine	1 g	—
Maltose	1 g	—
Methionine	0.2 g	—
Monounsaturated fats	4 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	10 g	—
Proline	1 g	—
Retinol	2 μg	—
Serine	1 g	—
Starch	16 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	1 g	—
Total omega 6	6 g	—
Tryptophan	0.2 g	—
Tyrosine	0.3 g	—
Valine	0.5 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 406 calories

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

77min
Walking (3.5 mph)
49min
Cycling (moderate)
34min
Running (6 mph)
57min
Swimming laps

Common questions

How many calories are in Garden Veggie Chickpea Salad Sandwich?

One serving of Garden Veggie Chickpea Salad Sandwich (1 serving) has 406 calories, which works out to 126 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Garden Veggie Chickpea Salad Sandwich high in protein?

It provides a solid 16 g of protein per serving (31% 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 Garden Veggie Chickpea Salad Sandwich keto-friendly?

It is hard to fit into a strict keto diet. One serving has 36 g of net carbs and 45% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Garden Veggie Chickpea Salad Sandwich?

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

How much sugar is in Garden Veggie Chickpea Salad Sandwich?

5.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (322 g)

Calories406

% Daily Value*

Total fat 18g	23%
Saturated fat 2.6g	13%
Trans fat 0g
Cholesterol 5.8mg	2%
Sodium 859mg	37%
Total carbohydrate 47g	17%
Dietary fiber 12g	42%
Total sugars 5.3g
Protein 16g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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