⏱ 50 min totalMediterranean Farro Salad with Spiced Chickpeas
Per 1 serving · 372 g · 16 ingredients
of a 2,000 cal day
- Protein17g14% of calories
- Carbs60g50% of calories
- Fat19g36% of calories
- ✓ Cholesterol free
At a glance
One serving of Mediterranean Farro Salad with Spiced Chickpeas (372 g) has 452 calories, with 17 g of protein, 60 g of carbohydrates and 19 g of fat. Most of its energy comes from carbs (50% of calories). It is high in protein (34% DV), dietary fiber (49% DV) and Vitamin C (25% DV). Keep an eye on sodium, which provides 29% of the daily value.
High in
20%+ of the daily value
- Protein34%
- Dietary fiber49%
- Vitamin C25%
- Vitamin K68%
- Thiamine31%
- Vitamin B651%
Good source of
10–19% of the daily value
- Riboflavin (B2)11%
- Niacin12%
- Folate (B9)19%
- Pantothenic acid16%
- Choline10%
- Calcium17%
Watch
20%+ of the daily value
- Sodium29%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄¼ cup Farro
1 ½ tbsp Tahini- 🥄1 ½ tbsp Water
1 tbsp Lemon juice
½ cloves, minced Garlic
⅛ tsp, ground Cumin seed
¼ pinch Cayenne pepper- 🥄⅛ tsp Salt
½ cup Chickpeas
¼ tbsp Olive oil
⅛ tsp Paprika
¹⁄₁₆ tsp Garlic powder
¼ dash Black pepper
½ medium whole Tomatoes
¼ cucumber Cucumber
1 tbsp Parsley
Directions
- 1
Cook the farro according to the package instructions.
- 2
In a blender, combine tahini, water, lemon juice, minced garlic, cumin, cayenne, and salt. Blend until smooth and refrigerate until ready to use.
- 3
Rinse and drain the chickpeas. Chop the tomatoes, cucumber, and parsley.
- 4
Heat olive oil in a non-stick skillet over medium heat. Add chickpeas, paprika, garlic powder, and black pepper. Stir to coat, then sauté for about 5 minutes until chickpeas are browned and blistered. Season with salt to taste.
- 5
Divide cooked farro between bowls, then top with chopped tomato, cucumber, spiced chickpeas, and fresh chopped parsley. Drizzle with dressing and serve.
Vitamins & minerals
Amounts for 1 serving (372 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 56 μg | 6% |
| Vitamin C | 22 mg | 25% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 82 μg | 68% |
| Thiamine | 0.4 mg | 31% |
| Riboflavin (B2) | 0.1 mg | 11% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 1 mg | 51% |
| Folate (B9) | 76 μg | 19% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 56 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 170 mg | 17% |
| Iron | 6 mg | 81% |
| Potassium | 745 mg | 16% |
| Magnesium | 76 mg | 18% |
| Phosphorus | 303 mg | 43% |
| Zinc | 2 mg | 20% |
| Copper | 1 mg | 70% |
| Manganese | 1 mg | 65% |
| Selenium | 11 μg | 19% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 72 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 613 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,582 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 1 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 452 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 86minWalking (3.5 mph)
- 54minCycling (moderate)
- 38minRunning (6 mph)
- 64minSwimming laps
Common questions
How many calories are in Mediterranean Farro Salad with Spiced Chickpeas?
One serving of Mediterranean Farro Salad with Spiced Chickpeas (1 serving) has 452 calories, which works out to 121 calories per 100 g. That is about 23% of a 2,000-calorie day.
Are Mediterranean Farro Salad with Spiced Chickpeas high in protein?
It provides a solid 17 g of protein per serving (34% 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.
Are Mediterranean Farro Salad with Spiced Chickpeas keto-friendly?
It is hard to fit into a strict keto diet. One serving has 46 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 Farro Salad with Spiced Chickpeas?
658 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Mediterranean Farro Salad with Spiced Chickpeas?
3.5 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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