⏱ 5 min totalVegan Chickpea Salad
Per 1 serving · 426 g · 11 ingredients
of a 2,000 cal day
- Protein17g20% of calories
- Carbs47g55% of calories
- Fat9.4g25% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Vegan Chickpea Salad (426 g) has 324 calories, with 17 g of protein, 47 g of carbohydrates and 9.4 g of fat. Most of its energy comes from carbs (55% of calories). It is high in protein (34% DV), dietary fiber (58% DV) and Vitamin A (100% DV). Keep an eye on sodium, which provides 51% of the daily value.
High in
20%+ of the daily value
- Protein34%
- Dietary fiber58%
- Vitamin A100%
- Vitamin K46%
- Thiamine21%
- Riboflavin (B2)243%
Good source of
10–19% of the daily value
- Vitamin C11%
- Choline16%
- Calcium18%
- Potassium18%
- Selenium18%
Watch
20%+ of the daily value
- Sodium51%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
7 ½ oz Chickpeas
1 ½ medium Carrots
1 stalk, medium Celery
2 tbsp chopped Onion
1 tbsp, drained Capers- 🥄1 tbsp Nutritional yeast
½ tbsp Tahini
½ tbsp Dijon mustard
½ tsp Apple cider vinegar- 🥄½ dash Salt
1 leaf outer Romaine lettuce
Directions
- 1
In a food processor, process each vegetable separately– carrots, celery, and onion. Set aside in a medium-sized bowl.
- 2
Add chickpeas, nutritional yeast, tahini (sesame butter), mustard, and apple cider vinegar into the food processor. Process but ensure to leave it a little chunky, not completely smooth.
- 3
Add chickpea mixture to vegetables. Stir together, add in capers and stir again.
- 4
Serve salad wrapped in a lettuce leaf. Store in an airtight container in the refrigerator if you have leftovers.
Vitamins & minerals
Amounts for 1 serving (426 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 898 μg | 100% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 55 μg | 46% |
| Thiamine | 0.3 mg | 21% |
| Riboflavin (B2) | 3 mg | 243% |
| Niacin | 4 mg | 28% |
| Vitamin B6 | 1 mg | 102% |
| Folate (B9) | 232 μg | 58% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 22% |
| Choline | 88 mg | 16% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 180 mg | 18% |
| Iron | 4 mg | 56% |
| Potassium | 848 mg | 18% |
| Magnesium | 93 mg | 22% |
| Phosphorus | 290 mg | 41% |
| Zinc | 2 mg | 21% |
| Copper | 1 mg | 62% |
| Manganese | 2 mg | 95% |
| Selenium | 10 μg | 18% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 3,181 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 9,182 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 5 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.2 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 1 g | — |
| Sucrose | 4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 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 324 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 61minWalking (3.5 mph)
- 39minCycling (moderate)
- 27minRunning (6 mph)
- 46minSwimming laps
Common questions
How many calories are in Vegan Chickpea Salad?
One serving of Vegan Chickpea Salad (1 serving) has 324 calories, which works out to 76 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Vegan Chickpea Salad high in protein?
It provides a solid 17 g of protein per serving (34% 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 Vegan Chickpea Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 31 g of net carbs and 55% 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 Salad?
1177 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Vegan Chickpea Salad?
7.2 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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