⏱ 15 min totalVegan Chickpea Quesadillas
Per 1 serving · 218 g · 11 ingredients
of a 2,000 cal day
- Protein10g13% of calories
- Carbs43g54% of calories
- Fat12g34% of calories
- ✓ Cholesterol free
At a glance
One serving of Vegan Chickpea Quesadillas (218 g) has 318 calories, with 10 g of protein, 43 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (54% of calories). It is high in protein (21% DV), dietary fiber (26% DV) and Vitamin C (41% DV). Keep an eye on sodium, which provides 31% of the daily value.
High in
20%+ of the daily value
- Protein21%
- Dietary fiber26%
- Vitamin C41%
- Vitamin K23%
- Thiamine24%
- Vitamin B657%
Good source of
10–19% of the daily value
- Niacin14%
- Pantothenic acid10%
- Calcium12%
- Magnesium13%
- Zinc12%
Watch
20%+ of the daily value
- Sodium31%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup Chickpeas
1 cherry tomato Cherry tomatoes
½ pepper Red chili pepper
½ clove Garlic
¼ tbsp Parsley
¼ tbsp Spearmint
1 tbsp Arugula
½ tbsp Olive oil
¼ tsp, ground Cumin seed- 🥄¼ dash Salt
1 tortilla, medium Flour tortillas
Directions
- 1
Pulse the chickpeas, cherry tomatoes, red peppers, garlic, parsley, mint, arugula, half of the olive oil, coriander, cumin, and salt in a food processor until combined but still chunky.
- 2
Spread the mixture on half of each tortilla and fold them over.
- 3
Heat the remaining olive oil in a pan over medium to medium-high heat and toast each quesadilla for 2 minutes on each side or until golden brown.
- 4
Serve and enjoy.
Vitamins & minerals
Amounts for 1 serving (218 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 28 μg | 3% |
| Vitamin C | 37 mg | 41% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 27 μg | 23% |
| Thiamine | 0.3 mg | 24% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 1 mg | 57% |
| Folate (B9) | 99 μg | 25% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.5 mg | 10% |
| Choline | 47 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 121 mg | 12% |
| Iron | 4 mg | 51% |
| Potassium | 389 mg | 8% |
| Magnesium | 54 mg | 13% |
| Phosphorus | 205 mg | 29% |
| Zinc | 1 mg | 12% |
| Copper | 0.2 mg | 27% |
| Manganese | 1 mg | 58% |
| Selenium | 14 μg | 26% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 25 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 279 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 15 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 437 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 20 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 318 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 60minWalking (3.5 mph)
- 38minCycling (moderate)
- 27minRunning (6 mph)
- 45minSwimming laps
Common questions
How many calories are in Vegan Chickpea Quesadillas?
One serving of Vegan Chickpea Quesadillas (1 serving) has 318 calories, which works out to 146 calories per 100 g. That is about 16% of a 2,000-calorie day.
Are Vegan Chickpea Quesadillas high in protein?
It provides a solid 10 g of protein per serving (21% of the 50 g daily value), but protein supplies only 13% 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 Vegan Chickpea Quesadillas keto-friendly?
It is hard to fit into a strict keto diet. One serving has 36 g of net carbs and 54% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Vegan Chickpea Quesadillas?
704 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Vegan Chickpea Quesadillas?
3.2 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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