⏱ 35 min total

Mediterranean Crispy Chickpea Bowl

Name: Mediterranean Crispy Chickpea Bowl
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 1 serving
Ingredients: 7 ½ oz Chickpeas; ½ tbsp Olive oil; ¼ tsp Turmeric; ¼ tsp, ground Cumin seed; ¼ tsp Paprika; ⅛ tsp Ground ginger; ⅛ tsp Cinnamon; ½ tbsp Maple syrup; ½ dash Salt; ½ dash Black pepper; 3 tbsp Tzatziki; 2 cup Parsley; ½ small raw Red onion; ½ medium Red bell pepper; ½ lemon yields Lemon juice; 6 olives Kalamata Olives; ¼ cup cherry tomatoes Cherry tomatoes; ½ cucumber Cucumber; ½ medium Carrots

Per 1 serving · 756 g · 19 ingredients

Calories

500

25%
of a 2,000 cal day

Protein
18g
14% of calories
Carbs
67g
50% of calories
Fat
22g
36% of calories

Portion

At a glance

One serving of Mediterranean Crispy Chickpea Bowl (756 g) has 500 calories, with 18 g of protein, 67 g of carbohydrates and 22 g of fat. Most of its energy comes from carbs (50% of calories). It is high in protein (37% DV), dietary fiber (64% DV) and Vitamin A (102% DV). Keep an eye on sodium, which provides 53% of the daily value.

Per 100 g

66cal

low energy density

Protein per 100 cal

3.7g

Net carbs

49g

carbs minus fiber

Fiber

18g

15 g sugar

High in

20%+ of the daily value

Protein37%
Dietary fiber64%
Vitamin A102%
Vitamin C288%
Vitamin E23%
Vitamin K1673%

Good source of

10–19% of the daily value

Thiamine19%
Choline19%

Watch

20%+ of the daily value

Sodium53%

Ingredients

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

Directions

Prep 10 minCook 25 min

1
Preheat the oven to 375°F. Line a rimmed baking sheet with parchment.
2
Drain and rinse the chickpeas, then pat very dry. In a bowl, toss them with half the olive oil, turmeric, cumin, paprika, ginger, cinnamon, maple syrup, and a pinch of salt until evenly coated.
3
Spread the chickpeas on the prepared sheet in a single layer and bake until lightly crisp and golden, 20–23 minutes. Let cool slightly.
4
In a large bowl, combine the chopped parsley, diced red onion, and diced red bell pepper. Add the lemon juice, remaining olive oil, and a pinch each of salt and pepper; toss to coat.
5
Divide tzatziki among two bowls, then add the parsley mixture, olives, tomatoes, cucumber, and carrots.
6
Top each bowl with the warm crispy chickpeas and serve right away.

Vitamins & minerals

Amounts for 1 serving (756 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	919 μg	102%
Vitamin C	259 mg	288%
Vitamin D	0 μg	0%
Vitamin E	3 mg	23%
Vitamin K	2,007 μg	1,673%
Thiamine	0.2 mg	19%
Riboflavin (B2)	0.5 mg	35%
Niacin	3 mg	20%
Vitamin B6	1 mg	105%
Folate (B9)	290 μg	72%
Vitamin B12	0 μg	0%
Pantothenic acid	2 mg	33%
Choline	104 mg	19%

Minerals

Nutrient	Amount	% Daily Value
Calcium	344 mg	34%
Iron	12 mg	150%
Potassium	1,591 mg	34%
Magnesium	161 mg	38%
Phosphorus	321 mg	46%
Zinc	3 mg	32%
Copper	1 mg	59%
Manganese	3 mg	125%
Selenium	5 μg	9%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	1,130 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	9,956 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	4 μg	—
Fructose	4 g	—
Galactose	0 g	—
Glucose	6 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	959 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	6 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	2 g	—
Sucrose	7 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	0.3 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 500 calories

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

95min
Walking (3.5 mph)
60min
Cycling (moderate)
42min
Running (6 mph)
70min
Swimming laps

Common questions

How many calories are in Mediterranean Crispy Chickpea Bowl?

One serving of Mediterranean Crispy Chickpea Bowl (1 serving) has 500 calories, which works out to 66 calories per 100 g. That is about 25% of a 2,000-calorie day.

Is Mediterranean Crispy Chickpea Bowl high in protein?

It provides a solid 18 g of protein per serving (37% of the 50 g daily value), but protein supplies only 14% 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 Mediterranean Crispy Chickpea Bowl keto-friendly?

It is hard to fit into a strict keto diet. One serving has 49 g of net carbs and 50% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Mediterranean Crispy Chickpea Bowl?

1225 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Mediterranean Crispy Chickpea Bowl?

15 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 (756 g)

Calories500

% Daily Value*

Total fat 22g	28%
Saturated fat 3.1g	15%
Trans fat 0g
Cholesterol 7.5mg	2%
Sodium 1,225mg	53%
Total carbohydrate 67g	24%
Dietary fiber 18g	64%
Total sugars 15g
Protein 18g

* 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

More recipes

View all