This vibrant Mediterranean-inspired dish features crispy roasted chickpeas tossed with a bounty of fresh vegetables and herbs. It is a hearty plant-based meal often enjoyed as a refreshing lunch or a satisfying light dinner.
Vegan Vegetarian Pescetarian Gluten-Free Dairy-Free Nut-Free Egg-Free Soy-Free
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 2 cups Chickpeas (canned and drained) (402 g)
- 2 tbsp Olive oil (27 g)
- 1 tsp Smoked paprika (2.2 g)
- 1 medium Cucumber (300 g)
- 1 cup Cherry tomato (225 g)
- 0.5 small Red onion (35 g)
- 0.5 handful Parsley (13 g)
- 2 tbsp Lemon juice (30 g)
- Salt, to taste
- Ingredients in total: 1.03 kg
- Weight gained in cooking: 166 g (water soaked up)
- Net weight (cooked): 1.2 kg · 4 servings of about 300 g
Method
- Preheat your oven to 200°C and line a large baking sheet with parchment paper.
- In a small bowl, toss the drained chickpeas with 1 tablespoon of olive oil and the smoked paprika until evenly coated.
- Spread the chickpeas in a single layer on the baking sheet and roast for 20 minutes, or until they are golden and crunchy.
- While the chickpeas roast, dice the cucumber, halve the cherry tomatoes, and thinly slice the red onion.
- In a large mixing bowl, combine the chopped vegetables and finely chopped fresh parsley.
- Once the chickpeas are roasted, allow them to cool slightly before adding them to the bowl with the vegetables.
- Drizzle the remaining tablespoon of olive oil and the lemon juice over the salad, then season with salt to taste and toss everything gently to combine before serving.
Nutrition
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Calories | 229 kcal | 76.4 kcal |
| Protein | 8.33 g | 2.78 g |
| Water | 248 mL | 82.8 mL |
| Sodium | 258 mg | 86.1 mg |
| Total Carbohydrates | 30.9 g | 10.3 g |
| Total Fat | 9.53 g | 3.18 g |
| Sugar | 8.18 g | 2.73 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Iron | 3.25 mg | 1.08 mg |
| Calcium | 80.6 mg | 26.9 mg |
| Magnesium | 55.2 mg | 18.4 mg |
| Potassium | 538 mg | 179 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 190 mg | 63.3 mg |
| Zinc | 1.35 mg | 0.45 mg |
| Chloride | 280 mg | 93.4 mg |
| Selenium | 4.06 mcg | 1.35 mcg |
| Copper | 0.45 mg | 0.15 mg |
| Fluoride | 0.06 mg | 0.02 mg |
| Manganese | 1.2 mg | 0.4 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
Fats
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.21 g | 0.4 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.35 g | 1.78 g |
| Omega-3 Fatty Acids | 0.11 g | 0.038 g |
| Polyunsaturated Fat | 1.36 g | 0.45 g |
| Omega-6 Fatty Acids | 1.24 g | 0.41 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.11 g | 0.035 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 5.33 g | 1.78 g |
Fibre
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Fiber | 8.56 g | 2.85 g |
| Soluble Fiber | 1.89 g | 0.63 g |
| Insoluble Fiber | 6.47 g | 2.16 g |
Vitamins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 19.9 mg | 6.65 mg |
| Folate (B9) | 194 mcg | 64.7 mcg |
| Niacin (B3) | 1.08 mg | 0.36 mg |
| Vitamin A | 50 mcg RAE | 16.7 mcg RAE |
| Thiamin (B1) | 0.17 mg | 0.058 mg |
| Vitamin B6 | 0.25 mg | 0.082 mg |
| Riboflavin (B2) | 0.11 mg | 0.037 mg |
| Pantothenic Acid (B5) | 0.59 mg | 0.2 mg |
| Vitamin E | 1.85 mg | 0.62 mg |
| Vitamin K | 76.6 mcg | 25.5 mcg |
| Biotin (B7) | 3.84 mcg | 1.28 mcg |
| Beta-Carotene | 529 mcg | 176 mcg |
Others
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Choline | 52.9 mg | 17.6 mg |
| Leucine | 646 mg | 215 mg |
| Lysine | 560 mg | 187 mg |
| Polyphenols | 242 mg | 80.7 mg |
| Methionine | 132 mg | 44.1 mg |
| Oxalates | 83.4 mg | 27.8 mg |
| Threonine | 367 mg | 122 mg |
| Tryptophan | 123 mg | 40.9 mg |
| Valine | 473 mg | 158 mg |
| Flavonoids | 68.4 mg | 22.8 mg |
| Histidine | 266 mg | 88.7 mg |
| Lutein / Zeaxanthin | 0.37 mg | 0.12 mg |
| Lycopene | 1.4 mg | 0.47 mg |
| Phenylalanine | 520 mg | 173 mg |
| Purines | 56.2 mg | 18.7 mg |
Proteins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Isoleucine | 437 mg | 146 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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