Tuscan Mashed Chickpeas
Per 1 serving · 164 g · 10 ingredients
of a 2,000 cal day
- Protein7.2g17% of calories
- Carbs18g41% of calories
- Fat8.2g43% of calories
- ✓ Cholesterol free
At a glance
One serving of Tuscan Mashed Chickpeas (164 g) has 167 calories, with 7.2 g of protein, 18 g of carbohydrates and 8.2 g of fat. Most of its energy comes from fat (43% of calories). It is high in dietary fiber (20% DV), Vitamin K (23% DV) and Vitamin B6 (45% DV). Keep an eye on sodium, which provides 20% of the daily value.
High in
20%+ of the daily value
- Dietary fiber20%
- Vitamin K23%
- Vitamin B645%
- Iron21%
- Copper22%
- Manganese43%
Good source of
10–19% of the daily value
- Phosphorus17%
Watch
20%+ of the daily value
- Sodium20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup Chickpeas
¹⁄₁₆ cup Vegetable broth
⅜ tbsp Olive oil
¼ Italian tomato Tomatoes
⅛ clove Garlic
¹⁄₁₆ cup Parmesan cheese
⅜ tbsp Parsley
¼ tbsp Lemon juice- 🥄⅛ dash Salt
⅛ dash Black pepper
Directions
- 1
Drain the chickpeas and blend them in a food processor with the vegetable broth until chopped but not pureed.
- 2
Heat the olive oil in a pan and sauté the diced tomatoes for 3-4 minutes.
- 3
Add the garlic and cook for 1 more minute.
- 4
Add the chickpea mixture to the pan, stirring to combine, and cook for 5 more minutes.
- 5
Turn off the heat and stir in the Parmesan cheese, parsley, lemon juice, salt, and pepper to taste.
Vitamins & minerals
Amounts for 1 serving (164 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 19 μg | 2% |
| Vitamin C | 6 mg | 6% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 28 μg | 23% |
| Thiamine | 0 mg | 3% |
| Riboflavin (B2) | 0 mg | 3% |
| Niacin | 0.3 mg | 2% |
| Vitamin B6 | 1 mg | 45% |
| Folate (B9) | 35 μg | 9% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 0.4 mg | 8% |
| Choline | 41 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 78 mg | 8% |
| Iron | 2 mg | 21% |
| Potassium | 229 mg | 5% |
| Magnesium | 36 mg | 9% |
| Phosphorus | 120 mg | 17% |
| Zinc | 1 mg | 9% |
| Copper | 0.2 mg | 22% |
| Manganese | 1 mg | 43% |
| Selenium | 3 μg | 6% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 16 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 154 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.4 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 399 μg | — |
| Lysine | 0.5 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.4 g | — |
| Retinol | 6 μg | — |
| Serine | 0.4 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 167 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 32minWalking (3.5 mph)
- 20minCycling (moderate)
- 14minRunning (6 mph)
- 23minSwimming laps
Common questions
How many calories are in Tuscan Mashed Chickpeas?
One serving of Tuscan Mashed Chickpeas (1 serving) has 167 calories, which works out to 102 calories per 100 g. That is about 8.3% of a 2,000-calorie day.
Are Tuscan Mashed Chickpeas high in protein?
Not especially. It has 7.2 g of protein per serving, and protein supplies 17% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Tuscan Mashed Chickpeas keto-friendly?
It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 41% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Tuscan Mashed Chickpeas?
457 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Tuscan Mashed Chickpeas?
0.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
594 calCurry Coconut Salmon with Broccoli1 serving
303 calVegan Tomato, Onion, and Garlic Pasta1 serving
415 calParmesan Potato Wedges1 serving
368 calBanana, Oat, and Chia Smoothie1 serving
452 calLime Shrimp Dragon Noodles1 serving
277 calShrimp Noodle Soup1 serving
314 calSpicy Ramen Cup of Noodles1 serving
506 calVegetarian Ramen Noodle Salad1 serving