⏱ 15 min totalVegan Chickpea Sandwich
Per 1 serving · 379 g · 9 ingredients
of a 2,000 cal day
- Protein20g17% of calories
- Carbs62g53% of calories
- Fat16g31% of calories
- ✓ Cholesterol free
At a glance
One serving of Vegan Chickpea Sandwich (379 g) has 465 calories, with 20 g of protein, 62 g of carbohydrates and 16 g of fat. Most of its energy comes from carbs (53% of calories). It is high in protein (39% DV), dietary fiber (54% DV) and thiamine (25% DV). Keep an eye on sodium, which provides 51% of the daily value.
High in
20%+ of the daily value
- Protein39%
- Dietary fiber54%
- Thiamine25%
- Vitamin B699%
- Folate (B9)25%
- Pantothenic acid23%
Good source of
10–19% of the daily value
- Vitamin E10%
- Niacin18%
- Choline18%
- Potassium13%
Watch
20%+ of the daily value
- Sodium51%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup Chickpeas
½ stalk, medium Celery
¼ cup, chopped Onion
1 tbsp Vegan mayonnaise
1 ½ tsp Lemon juice
½ tsp Dill weed- 🥄1 dash Salt
1 dash Black pepper
2 slice Whole wheat bread
Directions
- 1
Drain and rinse the chickpeas.
- 2
Pour the chickpeas into a medium-sized mixing bowl and mash with a fork.
- 3
Mix in the celery, onion, mayonnaise (to taste), lemon juice, dill, salt, and pepper to taste.
- 4
Optionally toast the bread and top with the chickpea mixture. Enjoy!
Vitamins & minerals
Amounts for 1 serving (379 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 8 μg | 1% |
| Vitamin C | 7 mg | 8% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 10% |
| Vitamin K | 11 μg | 9% |
| Thiamine | 0.3 mg | 25% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 3 mg | 18% |
| Vitamin B6 | 1 mg | 99% |
| Folate (B9) | 100 μg | 25% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 97 mg | 18% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 201 mg | 20% |
| Iron | 5 mg | 59% |
| Potassium | 624 mg | 13% |
| Magnesium | 116 mg | 28% |
| Phosphorus | 331 mg | 47% |
| Zinc | 3 mg | 25% |
| Copper | 0.5 mg | 55% |
| Manganese | 3 mg | 143% |
| Selenium | 19 μg | 35% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 78 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.1 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 | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 16 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 465 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 88minWalking (3.5 mph)
- 56minCycling (moderate)
- 39minRunning (6 mph)
- 65minSwimming laps
Common questions
How many calories are in Vegan Chickpea Sandwich?
One serving of Vegan Chickpea Sandwich (1 serving) has 465 calories, which works out to 123 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Vegan Chickpea Sandwich high in protein?
It provides a solid 20 g of protein per serving (39% of the 50 g daily value), but protein supplies only 17% 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 Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 46 g of net carbs and 53% 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 Sandwich?
1166 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Vegan Chickpea Sandwich?
4.6 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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