⏱ 20 min total

Spinach & Chickpea Salad with Lemon Fig Dressing

Name: Spinach & Chickpea Salad with Lemon Fig Dressing
Prep time: 15 min
Cook time: 5 min
Total time: 20 min
Yield: 1 serving
Ingredients: ⅛ cup Sun-dried tomatoes; ¼ fig Figs; ¼ tbsp Red wine vinegar; ¼ tbsp Apple cider vinegar; 2 grapes European grapes; ⅛ tsp Parsley; ⅛ tsp, ground Basil; ¹⁄₁₆ tsp Onion powder; ¹⁄₁₆ tsp Mustard seed; ¹⁄₁₆ cup Lemon juice; ⁹⁄₁₆ cloves, minced Garlic; ¼ cup, pieces or slices White mushrooms; ⁵⁄₁₆ package (10 oz) Spinach; ½ cup Chickpeas; ¼ cup grated Carrots; ¼ cup chopped Broccoli

Per 1 serving · 317 g · 16 ingredients

Calories

187

9%
of a 2,000 cal day

Protein
11g
22% of calories
Carbs
33g
64% of calories
Fat
3.2g
14% of calories

Portion

✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Spinach & Chickpea Salad with Lemon Fig Dressing (317 g) has 187 calories, with 11 g of protein, 33 g of carbohydrates and 3.2 g of fat. Most of its energy comes from carbs (64% of calories). It is high in protein (22% DV), dietary fiber (36% DV) and Vitamin A (71% DV).

Per 100 g

59cal

very low energy density

Protein per 100 cal

5.9g

Net carbs

23g

carbs minus fiber

Fiber

10g

7.9 g sugar

High in

20%+ of the daily value

Protein22%
Dietary fiber36%
Vitamin A71%
Vitamin C62%
Vitamin K372%
Riboflavin (B2)27%

Good source of

10–19% of the daily value

Vitamin E15%
Thiamine16%
Niacin15%
Choline14%
Calcium17%
Zinc15%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 15 minCook 5 min

1
Soak sun-dried tomatoes in warm water for 30 minutes before starting the recipe.
2
Prepare Black Fig Vinegar by chopping the fig and soaking it overnight in water. Blend into a pulp and strain through cheesecloth. Juice grapes and mix with fig juice and both vinegars. For a thicker vinegar, use the fig slurry without straining, or soak the dried fig in lemon and grape juices overnight before blending.
3
Whisk together the Black Fig Vinegar with the dried herbs, garlic, and lemon juice to make the dressing.
4
Water-sauté the mushrooms for 3 minutes or until tender. Toss with a no-salt seasoning for extra flavor if desired. Add to tossed salad ingredients (spinach, chickpeas, carrots, and broccoli) and top with dressing.

Vitamins & minerals

Amounts for 1 serving (317 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	641 μg	71%
Vitamin C	56 mg	62%
Vitamin D	0 μg	0%
Vitamin E	2 mg	15%
Vitamin K	447 μg	372%
Thiamine	0.2 mg	16%
Riboflavin (B2)	0.3 mg	27%
Niacin	2 mg	15%
Vitamin B6	1 mg	68%
Folate (B9)	227 μg	57%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	20%
Choline	75 mg	14%

Minerals

Nutrient	Amount	% Daily Value
Calcium	169 mg	17%
Iron	5 mg	63%
Potassium	1,164 mg	25%
Magnesium	128 mg	31%
Phosphorus	212 mg	30%
Zinc	2 mg	15%
Copper	0.4 mg	49%
Manganese	2 mg	88%
Selenium	6 μg	12%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	962 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	7,206 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	2 g	—
Galactose	0.1 g	—
Glucose	2 g	—
Glutamic acid	2 g	—
Glycine	0.5 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.5 g	—
Lactose	0.1 g	—
Leucine	1 g	—
Lycopene	3,099 μg	—
Lysine	1 g	—
Maltose	0.1 g	—
Methionine	0.1 g	—
Monounsaturated fats	1 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	0.4 g	—
Retinol	0 μg	—
Serine	0.5 g	—
Starch	0.5 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.5 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 187 calories

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

35min
Walking (3.5 mph)
22min
Cycling (moderate)
16min
Running (6 mph)
26min
Swimming laps

Common questions

How many calories are in Spinach & Chickpea Salad with Lemon Fig Dressing?

One serving of Spinach & Chickpea Salad with Lemon Fig Dressing (1 serving) has 187 calories, which works out to 59 calories per 100 g. That is about 9.3% of a 2,000-calorie day.

Is Spinach & Chickpea Salad with Lemon Fig Dressing high in protein?

It provides a solid 11 g of protein per serving (22% of the 50 g daily value), but protein supplies only 22% 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 Spinach & Chickpea Salad with Lemon Fig Dressing keto-friendly?

It is hard to fit into a strict keto diet. One serving has 23 g of net carbs and 64% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Spinach & Chickpea Salad with Lemon Fig Dressing?

447 mg per serving.

How much sugar is in Spinach & Chickpea Salad with Lemon Fig Dressing?

7.9 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 (317 g)

Calories187

% Daily Value*

Total fat 3.2g	4%
Saturated fat 0.3g	2%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 447mg	19%
Total carbohydrate 33g	12%
Dietary fiber 10g	36%
Total sugars 7.9g
Protein 11g

* 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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