⏱ 25 min totalLemony Broccoli, Chickpea & Avocado Pita Sandwiches
Per 1 serving · 480 g · 14 ingredients
of a 2,000 cal day
- Protein21g12% of calories
- Carbs75g43% of calories
- Fat35g45% of calories
At a glance
One serving of Lemony Broccoli, Chickpea & Avocado Pita Sandwiches (480 g) has 657 calories, with 21 g of protein, 75 g of carbohydrates and 35 g of fat. Most of its energy comes from fat (45% of calories). It is high in protein (41% DV), dietary fiber (75% DV) and Vitamin C (168% DV). Keep an eye on sodium and saturated fat, which provide 41% and 32% of the daily value.
High in
20%+ of the daily value
- Protein41%
- Dietary fiber75%
- Vitamin C168%
- Vitamin E37%
- Vitamin K156%
- Thiamine36%
Good source of
10–19% of the daily value
- Choline19%
Watch
20%+ of the daily value
- Sodium41%
- Saturated fat32%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ bunch Broccoli
3 ¾ oz Chickpeas
¹⁄₁₆ cup Sun-dried tomatoes
¹⁄₁₆ cup chopped Red onion
¹⁄₁₆ cup, crumbled Feta cheese
¹⁄₁₆ cup Olive oil
½ tbsp Lemon juice
⅜ tsp Dijon mustard
⅜ tsp Maple syrup
¼ cloves, minced Garlic- 🥄¹⁄₁₆ tsp Salt
- 🥄0.02 tsp Crushed red pepper flakes
½ fruit Avocado
1 pita, large Whole wheat pita bread
Directions
- 1
Combine the broccoli, chickpeas, sun-dried tomatoes, red onion, and feta cheese in a medium mixing bowl and toss well.
- 2
In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, maple syrup, garlic, salt, and red pepper flakes until emulsified. Adjust seasoning as needed.
- 3
Pour the dressing over the broccoli chickpea salad and toss to combine. Allow it to marinate while preparing the avocados.
- 4
Halve, pit, and scoop the avocados into a bowl. Mash with a fork until smooth and season with salt to taste.
- 5
Warm the pita breads in the oven, toaster oven, or microwave.
- 6
Spread mashed avocado on one half of each pita and fill the other half with the broccoli chickpea salad. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (480 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 73 μg | 8% |
| Vitamin C | 151 mg | 168% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 6 mg | 37% |
| Vitamin K | 187 μg | 156% |
| Thiamine | 0.4 mg | 36% |
| Riboflavin (B2) | 1 mg | 41% |
| Niacin | 5 mg | 32% |
| Vitamin B6 | 1 mg | 96% |
| Folate (B9) | 235 μg | 59% |
| Vitamin B12 | 0.2 μg | 8% |
| Pantothenic acid | 3 mg | 67% |
| Choline | 102 mg | 19% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 206 mg | 21% |
| Iron | 6 mg | 70% |
| Potassium | 1,411 mg | 30% |
| Magnesium | 147 mg | 35% |
| Phosphorus | 415 mg | 59% |
| Zinc | 3 mg | 31% |
| Copper | 1 mg | 75% |
| Manganese | 3 mg | 115% |
| Selenium | 37 μg | 68% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 62 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 647 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 7 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.3 g | — |
| Leucine | 1 g | — |
| Lycopene | 2,066 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.3 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 21 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 16 μg | — |
| Serine | 1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 657 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 125minWalking (3.5 mph)
- 79minCycling (moderate)
- 55minRunning (6 mph)
- 92minSwimming laps
Common questions
How many calories are in Lemony Broccoli, Chickpea & Avocado Pita Sandwiches?
One serving of Lemony Broccoli, Chickpea & Avocado Pita Sandwiches (1 serving) has 657 calories, which works out to 137 calories per 100 g. That is about 33% of a 2,000-calorie day.
Are Lemony Broccoli, Chickpea & Avocado Pita Sandwiches high in protein?
It provides a solid 21 g of protein per serving (41% of the 50 g daily value), but protein supplies only 12% 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.
Are Lemony Broccoli, Chickpea & Avocado Pita Sandwiches keto-friendly?
It is hard to fit into a strict keto diet. One serving has 54 g of net carbs and 43% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Lemony Broccoli, Chickpea & Avocado Pita Sandwiches?
954 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Lemony Broccoli, Chickpea & Avocado Pita Sandwiches?
7.7 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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