⏱ 10 min totalLentil & Chickpea Avocado Toast
Per 1 serving · 282 g · 8 ingredients
of a 2,000 cal day
- Protein15g16% of calories
- Carbs44g45% of calories
- Fat18g40% of calories
- ✓ Cholesterol free
At a glance
One serving of Lentil & Chickpea Avocado Toast (282 g) has 379 calories, with 15 g of protein, 44 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 (62% DV) and Vitamin K (20% DV). Keep an eye on sodium, which provides 29% of the daily value.
High in
20%+ of the daily value
- Protein31%
- Dietary fiber62%
- Vitamin K20%
- Thiamine26%
- Riboflavin (B2)20%
- Niacin24%
Good source of
10–19% of the daily value
- Vitamin C13%
- Vitamin E19%
- Choline13%
- Calcium10%
Watch
20%+ of the daily value
- Sodium29%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tsp Apple cider vinegar
1 dash Black pepper- 🥄1 dash Salt
1 small Radishes
1 slice Whole wheat bread
⅓ cup Lentils
⅓ cup Chickpeas
½ fruit Avocado
Directions
- 1
Toast the whole-wheat bread until golden and crisp.
- 2
In a small bowl, mash the avocado with the apple cider vinegar until mostly smooth. Season with a pinch of salt and pepper.
- 3
In a separate bowl, lightly mash the drained chickpeas until flaky; season with a little salt and pepper.
- 4
Rinse and drain the lentils well. Spread the avocado on the toast, then top with the mashed chickpeas and lentils.
- 5
Finish with the sliced radish and serve right away.
Vitamins & minerals
Amounts for 1 serving (282 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 8 μg | 1% |
| Vitamin C | 11 mg | 13% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 19% |
| Vitamin K | 25 μg | 20% |
| Thiamine | 0.3 mg | 26% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 4 mg | 24% |
| Vitamin B6 | 1 mg | 61% |
| Folate (B9) | 233 μg | 58% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 45% |
| Choline | 70 mg | 13% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 99 mg | 10% |
| Iron | 4 mg | 56% |
| Potassium | 927 mg | 20% |
| Magnesium | 96 mg | 23% |
| Phosphorus | 295 mg | 42% |
| Zinc | 3 mg | 23% |
| Copper | 1 mg | 60% |
| Manganese | 2 mg | 76% |
| Selenium | 11 μg | 20% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 24 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 74 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 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 | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.3 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 8 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 379 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 72minWalking (3.5 mph)
- 45minCycling (moderate)
- 32minRunning (6 mph)
- 53minSwimming laps
Common questions
How many calories are in Lentil & Chickpea Avocado Toast?
One serving of Lentil & Chickpea Avocado Toast (1 serving) has 379 calories, which works out to 134 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Lentil & Chickpea Avocado Toast high in protein?
It provides a solid 15 g of protein per serving (31% of the 50 g daily value), but protein supplies only 16% 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 Lentil & Chickpea Avocado Toast keto-friendly?
It is hard to fit into a strict keto diet. One serving has 27 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 Lentil & Chickpea Avocado Toast?
670 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Lentil & Chickpea Avocado Toast?
3.1 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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