⏱ 30 min totalHummus Crunch Salad
Per 1 serving · 351 g · 15 ingredients
of a 2,000 cal day
- Protein16g13% of calories
- Carbs52g41% of calories
- Fat26g46% of calories
At a glance
One serving of Hummus Crunch Salad (351 g) has 484 calories, with 16 g of protein, 52 g of carbohydrates and 26 g of fat. Most of its energy comes from fat (46% of calories). It is high in protein (32% DV), dietary fiber (44% DV) and Vitamin A (88% DV). Keep an eye on sodium and saturated fat, which provide 46% and 25% of the daily value.
High in
20%+ of the daily value
- Protein32%
- Dietary fiber44%
- Vitamin A88%
- Vitamin C32%
- Vitamin E29%
- Vitamin K258%
Good source of
10–19% of the daily value
- Vitamin B1210%
- Choline11%
- Potassium15%
Watch
20%+ of the daily value
- Sodium46%
- Saturated fat25%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup Chickpeas
⅜ tbsp Olive oil
⅜ tsp Garlic powder- 🥄¼ dash Salt
⅛ cup Hummus
½ tbsp Lemon juice- ½ tbsp Olive oil
¼ tbsp Dijon mustard- 🥄½ tbsp Water
½ cup strips or slices Carrots
¼ cup Parsley
1 oz Pita chips- 🥄¼ tbsp Za'atar
1 cup shredded Romaine lettuce
½ oz Feta cheese
Directions
- 1
Preheat the oven to 425°F. Line a baking sheet with parchment paper.
- 2
Dry the chickpeas thoroughly with a kitchen towel. Place them on the baking sheet, drizzle with olive oil, and sprinkle with za'atar, garlic powder, and salt. Toss to coat and roast for 20-25 minutes until deep brown and crisp. Let cool.
- 3
In a medium bowl, whisk together hummus, lemon juice, olive oil, Dijon mustard, salt, and water until smooth. Adjust seasoning if needed and set aside.
- 4
In a large bowl, combine lettuce, carrots, and parsley. Season with salt, drizzle with 3/4 of the dressing, and toss to combine. Top with roasted chickpeas and remaining dressing.
- 5
Crush pita chips over the salad, sprinkle with extra za'atar, feta cheese, and pepper. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (351 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 796 μg | 88% |
| Vitamin C | 29 mg | 32% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 4 mg | 29% |
| Vitamin K | 310 μg | 258% |
| Thiamine | 0.4 mg | 32% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin | 3 mg | 21% |
| Vitamin B6 | 1 mg | 67% |
| Folate (B9) | 199 μg | 50% |
| Vitamin B12 | 0.2 μg | 10% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 58 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 208 mg | 21% |
| Iron | 6 mg | 74% |
| Potassium | 727 mg | 15% |
| Magnesium | 92 mg | 22% |
| Phosphorus | 287 mg | 41% |
| Zinc | 3 mg | 24% |
| Copper | 0.5 mg | 55% |
| Manganese | 2 mg | 69% |
| Selenium | 16 μg | 30% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 2,121 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 8,279 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 15 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 18 μg | — |
| Serine | 1 g | — |
| Starch | 18 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 484 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 92minWalking (3.5 mph)
- 58minCycling (moderate)
- 40minRunning (6 mph)
- 68minSwimming laps
Common questions
How many calories are in Hummus Crunch Salad?
One serving of Hummus Crunch Salad (1 serving) has 484 calories, which works out to 138 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Hummus Crunch Salad high in protein?
It provides a solid 16 g of protein per serving (32% 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 Hummus Crunch Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 39 g of net carbs and 41% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Hummus Crunch Salad?
1064 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Hummus Crunch Salad?
5.7 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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