⏱ 20 min totalVegetarian Chickpea Sandwich
Per 1 serving · 238 g · 11 ingredients
of a 2,000 cal day
- Protein15g22% of calories
- Carbs44g63% of calories
- Fat4.6g15% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Vegetarian Chickpea Sandwich (238 g) has 270 calories, with 15 g of protein, 44 g of carbohydrates and 4.6 g of fat. Most of its energy comes from carbs (63% of calories). It is high in protein (30% DV), dietary fiber (34% DV) and Vitamin K (25% DV). Keep an eye on sodium, which provides 29% of the daily value.
High in
20%+ of the daily value
- Protein30%
- Dietary fiber34%
- Vitamin K25%
- Thiamine22%
- Vitamin B655%
- Iron51%
Good source of
10–19% of the daily value
- Vitamin E11%
- Riboflavin (B2)15%
- Niacin18%
- Folate (B9)18%
- Pantothenic acid17%
- Choline11%
Watch
20%+ of the daily value
- Sodium29%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup Chickpeas
½ stalks, large (11 inches long) Celery
½ medium Scallions
¹⁄₁₆ cup Greek yogurt
⅜ tbsp Lemon juice
⅜ tsp Dill weed- 🥄¼ dash Salt
¼ dash Black pepper
¼ tsp, ground Cumin seed
¼ tsp Turmeric
2 slice Whole wheat bread
Directions
- 1
Prep ingredients; make sure celery and onions are chopped.
- 2
Drain and rinse chickpeas. Pour chickpeas into a medium size mixing bowl and mash with a fork.
- 3
Mix in celery, onion, Greek yogurt (to taste), lemon juice, dill, salt and pepper to taste.
- 4
Spread between slices of bread and enjoy!
Vitamins & minerals
Amounts for 1 serving (238 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 14 μg | 2% |
| Vitamin C | 5 mg | 5% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 29 μg | 25% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin | 3 mg | 18% |
| Vitamin B6 | 1 mg | 55% |
| Folate (B9) | 72 μg | 18% |
| Vitamin B12 | 0.1 μg | 5% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 60 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 182 mg | 18% |
| Iron | 4 mg | 51% |
| Potassium | 483 mg | 10% |
| Magnesium | 87 mg | 21% |
| Phosphorus | 253 mg | 36% |
| Zinc | 2 mg | 19% |
| Copper | 0.3 mg | 34% |
| Manganese | 2 mg | 104% |
| Selenium | 18 μg | 34% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 149 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.2 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0.4 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.5 g | — |
| Maltose | 1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0.1 μg | — |
| Serine | 0.5 g | — |
| Starch | 16 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 270 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 51minWalking (3.5 mph)
- 32minCycling (moderate)
- 22minRunning (6 mph)
- 38minSwimming laps
Common questions
How many calories are in Vegetarian Chickpea Sandwich?
One serving of Vegetarian Chickpea Sandwich (1 serving) has 270 calories, which works out to 113 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Vegetarian Chickpea Sandwich high in protein?
It provides a solid 15 g of protein per serving (30% 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 Vegetarian Chickpea Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 34 g of net carbs and 63% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Vegetarian Chickpea Sandwich?
662 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Vegetarian Chickpea Sandwich?
3.7 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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