⏱ 25 min totalSautéed Chickpeas with Broccoli and Parmesan
Per 1 serving · 403 g · 10 ingredients
of a 2,000 cal day
- Protein15g20% of calories
- Carbs34g45% of calories
- Fat12g35% of calories
At a glance
One serving of Sautéed Chickpeas with Broccoli and Parmesan (403 g) has 284 calories, with 15 g of protein, 34 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (45% of calories). It is high in protein (31% DV), dietary fiber (41% DV) and Vitamin C (229% DV). Keep an eye on sodium, which provides 51% of the daily value.
High in
20%+ of the daily value
- Protein31%
- Dietary fiber41%
- Vitamin C229%
- Vitamin K197%
- Riboflavin (B2)25%
- Vitamin B681%
Good source of
10–19% of the daily value
- Vitamin A10%
- Vitamin E19%
- Thiamine17%
- Niacin11%
- Choline15%
- Zinc19%
Watch
20%+ of the daily value
- Sodium51%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Olive oil
¼ small Onion
1 clove Garlic- 🥄¼ tsp Salt
¼ dash Black pepper
⅜ bunch Broccoli
½ cup Chickpeas
¹⁄₁₆ cup Vegetable broth
¹⁄₁₆ tsp Cayenne pepper
¹⁄₁₆ cup Parmesan cheese
Directions
- 1
Thinly sliced 1 small onion and 4 cloves of garlic.
- 2
In a large skillet (preferably one with a lid), warm olive oil over medium heat until hot. Carefully add onion, garlic and salt, and sauté, stirring often, until onion becomes transparent and garlic just begins to turn golden brown, 4 to 5 minutes.
- 3
Toss in broccoli; sauté for 3 minutes.
- 4
Add chickpeas, broth and red pepper. Stir once, cover and cook for 3 minutes more, just to heat through and finish cooking broccoli.
- 5
Uncover, season with pepper, sprinkle with Parmesan and serve.
Vitamins & minerals
Amounts for 1 serving (403 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 89 μg | 10% |
| Vitamin C | 206 mg | 229% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 19% |
| Vitamin K | 236 μg | 197% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 1 mg | 81% |
| Folate (B9) | 178 μg | 44% |
| Vitamin B12 | 0.1 μg | 3% |
| Pantothenic acid | 2 mg | 35% |
| Choline | 85 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 243 mg | 24% |
| Iron | 3 mg | 41% |
| Potassium | 945 mg | 20% |
| Magnesium | 86 mg | 21% |
| Phosphorus | 306 mg | 44% |
| Zinc | 2 mg | 19% |
| Copper | 0.3 mg | 36% |
| Manganese | 2 mg | 67% |
| Selenium | 10 μg | 19% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 57 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 864 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 2 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 | 0.5 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.5 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 15 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 284 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 54minWalking (3.5 mph)
- 34minCycling (moderate)
- 24minRunning (6 mph)
- 40minSwimming laps
Common questions
How many calories are in Sautéed Chickpeas with Broccoli and Parmesan?
One serving of Sautéed Chickpeas with Broccoli and Parmesan (1 serving) has 284 calories, which works out to 70 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Sautéed Chickpeas with Broccoli and Parmesan high in protein?
It provides a solid 15 g of protein per serving (31% of the 50 g daily value), but protein supplies only 20% 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 Sautéed Chickpeas with Broccoli and Parmesan keto-friendly?
It is hard to fit into a strict keto diet. One serving has 23 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 Sautéed Chickpeas with Broccoli and Parmesan?
1184 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Sautéed Chickpeas with Broccoli and Parmesan?
4.7 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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