⏱ 30 min total

Shrimp, Pepper, & Chickpea Pie

Name: Shrimp, Pepper, & Chickpea Pie
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: 1 tsp Olive oil; ¼ medium Onion; ½ clove Garlic; ¼ tsp Harissa; ½ tbsp Tomato puree; ½ cup Chickpeas; 3 oz Shrimp; ¾ pepper Red bell pepper; ¼ cup Vegetable broth; ¼ fruit without seeds Lemon; 1 tbsp Parsley; 1 ½ sheet dough Phyllo dough

Per 1 serving · 422 g · 12 ingredients

Calories

335

17%
of a 2,000 cal day

Protein
22g
25% of calories
Carbs
43g
50% of calories
Fat
9.7g
25% of calories

Portion

At a glance

One serving of Shrimp, Pepper, & Chickpea Pie (422 g) has 335 calories, with 22 g of protein, 43 g of carbohydrates and 9.7 g of fat. Most of its energy comes from carbs (50% of calories). It is high in protein (43% DV), dietary fiber (31% DV) and Vitamin C (137% DV). Keep an eye on sodium and cholesterol, which provide 58% and 36% of the daily value.

Per 100 g

79cal

low energy density

Protein per 100 cal

6.4g

Net carbs

34g

carbs minus fiber

Fiber

8.6g

4.1 g sugar

High in

20%+ of the daily value

Protein43%
Dietary fiber31%
Vitamin C137%
Vitamin K58%
Thiamine21%
Niacin21%

Good source of

10–19% of the daily value

Vitamin A16%
Vitamin E19%
Pantothenic acid18%
Calcium13%
Potassium11%
Magnesium17%

Watch

20%+ of the daily value

Sodium58%
Cholesterol36%

Ingredients

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

Directions

Prep 10 minCook 20 min

1
Preheat the oven to 400°F. Have an oven-safe 10-12 inch skillet or braiser ready.
2
Heat one-fourth of the olive oil over medium heat. Add the finely chopped onion and crushed garlic and cook, stirring, until softened and fragrant, 3-4 minutes.
3
Stir in the harissa and tomato puree and cook 1-2 minutes. Add the chickpeas, shrimp, sliced roasted red peppers, and vegetable broth, and bring to a gentle simmer.
4
Squeeze in a little lemon juice and stir in most of the chopped parsley. Season with salt and pepper to taste.
5
Brush the top sheet of phyllo lightly with some of the remaining olive oil. Working quickly, layer sheets over the skillet, brushing each sheet with a little oil and crumpling or tucking edges to fit, to form a loose lid.
6
Transfer to the oven and bake until the phyllo is golden and the filling is bubbling, about 15 minutes. Let rest 5 minutes. Scatter with remaining parsley and serve hot with lemon wedges.

Vitamins & minerals

Amounts for 1 serving (422 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	146 μg	16%
Vitamin C	123 mg	137%
Vitamin D	0.1 μg	1%
Vitamin E	3 mg	19%
Vitamin K	69 μg	58%
Thiamine	0.3 mg	21%
Riboflavin (B2)	0.1 mg	6%
Niacin	3 mg	21%
Vitamin B6	1 mg	68%
Folate (B9)	92 μg	23%
Vitamin B12	1 μg	39%
Pantothenic acid	1 mg	18%
Choline	117 mg	21%

Minerals

Nutrient	Amount	% Daily Value
Calcium	128 mg	13%
Iron	4 mg	44%
Potassium	535 mg	11%
Magnesium	71 mg	17%
Phosphorus	354 mg	51%
Zinc	2 mg	19%
Copper	1 mg	61%
Manganese	1 mg	55%
Selenium	35 μg	63%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	10 μg	—
Arginine	2 g	—
Aspartic acid	2 g	—
Beta carotene	1,062 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.3 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	0.5 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	1,700 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	0.5 g	—
Monounsaturated fats	5 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	46 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	0.1 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 335 calories

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

64min
Walking (3.5 mph)
40min
Cycling (moderate)
28min
Running (6 mph)
47min
Swimming laps

Common questions

How many calories are in Shrimp, Pepper, & Chickpea Pie?

One serving of Shrimp, Pepper, & Chickpea Pie (1 serving) has 335 calories, which works out to 79 calories per 100 g. That is about 17% of a 2,000-calorie day.

Is Shrimp, Pepper, & Chickpea Pie high in protein?

It provides a solid 22 g of protein per serving (43% of the 50 g daily value), but protein supplies only 25% 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 Shrimp, Pepper, & Chickpea Pie keto-friendly?

It is hard to fit into a strict keto diet. One serving has 34 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 Shrimp, Pepper, & Chickpea Pie?

1338 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Shrimp, Pepper, & Chickpea Pie?

4.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (422 g)

Calories335

% Daily Value*

Total fat 9.7g	12%
Saturated fat 1.5g	8%
Trans fat 0g
Cholesterol 107mg	36%
Sodium 1,338mg	58%
Total carbohydrate 43g	16%
Dietary fiber 8.6g	31%
Total sugars 4.1g
Protein 22g

* 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

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