Your Recipe

Chickpea salad

Ingredient Amount Calories
Lemon juice 45g 10kcal
Coriander (Cilantro) Leaves 80g 18kcal
Parsley 55g 20kcal
Tomatoes 250g 45kcal
Chickpeas 400g 648kcal
Olive oil 28g 248kcal
Onions, red, raw 197g 87kcal

Recipe Instructions:

Ingredients
400g can chickpeas, drained and rinsed
small pack coriander, roughly chopped
small pack parsley, roughly chopped
1 red onion, thinly sliced
2 large tomatoes, chopped
2 tbsp olive oil
2 tbsp harissa
1 lemon, juiced

Method
STEP 1
Mix all the ingredients together, mashing a little so the chickpeas are a bit rough round the edges – this helps absorb the dressing. (Can be made a day ahead and kept in the fridge.)

Nutrition Facts
Portion Size 176 g/ml
Amount Per Portion 179
Calories
% Daily Value *
Total Fat 6.7g 9%
Saturated Fat 0.9g 4%
Sodium 19mg 1%
Total Carbohydrate 25g 9%
Dietary Fiber 7g 25%
Sugar 6.6g
Protein 7.2g 14%
Vitamin D 0mcg 0%
Calcium 64mg 5%
Iron 3mg 16%
Potassium 485mg 10%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 101.692 mcg 11%
Thiamin [B1] 0.111 mg 9%
Riboflavin [B2] 0.081 mg 6%
Niacin [B3] 0.874 mg 5%
Pantothenic acid [B5] 0.35 mg 7%
Vitamin B6 0.158 mg 9%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 144.617 mcg 0%
Vitamin C 27.929 mg 31%
Vitamin D 0 mcg 0%
Vitamin E 1.544 mg 10%
Vitamin K 200.434 mcg 167%
Betaine 0.005 mg 0%
Choline 34.602 mg 6%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 24.7 g 9%
Sugars 6.6 g 13%
Dietary fiber 7 g 25%
Carbohydrate 21.5 g 0%
Net carbs 18.2g
Aminoacids
Nutrient Amount DV
Alanine 0.282 g 0%
Arginine 0.577 g 0%
Aspartic acid 0.778 g 0%
Cysteine 0.084 g 0%
Glutamic acid 1.236 g 0%
Glycine 0.267 g 0%
Histidine 0.174 g 0%
Isoleucine 0.272 g 0%
Leucine 0.45 g 0%
Lysine 0.423 g 0%
Methionine 0.084 g 0%
Phenylalanine 0.341 g 0%
Proline 0.27 g 0%
Serine 0.321 g 0%
Threonine 0.242 g 0%
Tryptophan 0.063 g 0%
Tyrosine 0.16 g 0%
Valine 0.271 g 0%
Minerals
Nutrient Amount DV
Calcium 64.5 mg 5%
Copper 0.32 mg 36%
Fluoride 0.96 mcg 0%
Iron 2.95 mg 16%
Magnesium 48.7 mg 12%
Manganese 0.85 mg 37%
Phosphorus 147.78 mg 12%
Potassium 485.45 mg 10%
Selenium 2.77 mcg 5%
Sodium 18.51 mg 1%
Zinc 1.32 mg 12%
Other
Nutrient Amount DV
Water 135.857 g 0%
Ash 1.585 g 0%