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Sour chickpeas with spring onions Calories
Fiber-rich plant-protein chickpea dish with a tangy lemon profile
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sour chickpeas with spring onions (180 g) has 288 calories. That works out to 160 calories per 100 g. It contains 41.6 g of carbs, 13.3 g of protein, 7.6 g of fat and 11.5 g of fiber. Its 1.7 mg of Manganese covers 72% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Sour chickpeas with spring onions Nutrition Facts
Selected: 1 serving (medium) · 180 g
288
KCAL / 180G
Carbs
41.6g
· 15% DV
Protein
13.3g
· 27% DV
Fat
7.6g
· 10% DV
Fiber
11.5g
· 41% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 18% · Fat 24%
Sour chickpeas with spring onions nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 288 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 0.94 g | 5% |
| Trans fat | 0 g | |
| Sodium | 333 mg | 14% |
| Total carbohydrate | 41.6 g | 15% |
| Fiber | 11.5 g | 41% |
| Protein | 13.3 g | 27% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Sour chickpeas with spring onions?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 288 kcal |
| 1 tablespoon (small) | 18 g | 29 kcal |
| 100 g | 100 g | 160 kcal |
| 1 serving (small) | 120 g | 192 kcal |
| 1 cup (medium) | 165 g | 264 kcal |
| 1 serving (large) | 250 g | 400 kcal |
| 1 bottle (large) | 300 g | 480 kcal |
| 1 pack (large) | 400 g | 640 kcal |
Calculated from 160 calories per 100 g.
Frequently Asked Questions About Sour chickpeas with spring onions
What ingredients go into sour chickpeas with spring onions?
Sour chickpeas with spring onions usually combines cooked chickpeas, sliced spring onions, lemon juice, olive oil and salt. Some cooks add herbs or spices, but lemon and spring onion give the dish its defining fresh, tangy flavour.
Is sour chickpeas with spring onions a Turkish dish?
Sour chickpeas with spring onions is best described as a home-style chickpea preparation rather than a dish with one firmly established regional origin. Similar versions vary by household, especially in the choice of herbs and souring ingredient.
Can sour chickpeas with spring onions be eaten as a main meal?
Yes, sour chickpeas with spring onions can be served as a light main, particularly alongside bread or vegetables. It is also commonly suited to a shared table as a salad or side dish, depending on the rest of the meal.
Can sour chickpeas with spring onions be made with dried chickpeas?
Yes, soak and cook dried chickpeas until tender before making sour chickpeas with spring onions. Add the lemon dressing after cooking; acidic ingredients can slow softening if added while chickpeas are still simmering.
Should sour chickpeas with spring onions be served cold?
Sour chickpeas with spring onions is usually served chilled or at room temperature, not piping hot. Cooling gives the lemon and onion time to flavour the chickpeas, though you can let it warm slightly before serving.
Can sour chickpeas with spring onions be frozen?
You can freeze the cooked chickpea base for sour chickpeas with spring onions, but freezing the finished dish may soften the spring onions and affect their fresh texture. Thaw the chickpeas, then add fresh onion and lemon dressing.
What can I serve with sour chickpeas with spring onions?
Sour chickpeas with spring onions pairs well with grilled vegetables, flatbread or rice, and can balance a richer main dish. For a light lunch, serve it with another vegetable dish rather than adding a heavy side.
How do you keep spring onions crisp in sour chickpeas with spring onions?
For crisp spring onions in sour chickpeas with spring onions, slice and mix them in just before serving. If you dress the chickpeas ahead, keep the onion separate in the refrigerator until the final toss.
How long does sour chickpeas with spring onions keep in the fridge?
Keep sour chickpeas with spring onions in a covered container in the refrigerator and eat it within about three days. Use a clean serving spoon, and discard leftovers that have sat at room temperature for a prolonged period.
Does sour chickpeas with spring onions have to use lemon juice?
No, sour chickpeas with spring onions does not have to use lemon juice, although lemon gives it a bright, familiar flavour. A little vinegar can provide acidity instead, but use it gradually because its sharper taste changes the dish.
Sour chickpeas with spring onions Vitamins & Minerals
Vitamins
Folate
279µg · 70% DV
Vitamin K
36µg · 30% DV
B1
0.23mg · 19% DV
B6
0.27mg · 16% DV
Minerals
Manganese
1.66mg · 72% DV
Copper
0.65mg · 72% DV
Phosphorus
261mg · 37% DV
Iron
5.04mg · 28% DV
Potassium ⭐
590mg · 17% DV
Sodium
333mg · 14% DV
Sour chickpeas with spring onions Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sour chickpeas with spring onions
To burn the 288 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Sour chickpeas with spring onions?
Sour chickpeas with spring onions is a Turkish-style home preparation of cooked chickpeas dressed with lemon juice and chopped spring onions. Herbs, spices and a little olive oil may be added, with the balance of sourness varying from kitchen to kitchen. The chickpeas are tender and substantial, while the onions bring a fresh, gently sharp bite. Serve it at room temperature or chilled as a side or meze alongside grilled vegetables, salads or a simple main meal. It offers plant protein and fibre, with 6.4 g of fibre per 100 g. For a lighter version, use olive oil sparingly and let extra lemon and fresh herbs provide plenty of flavour.
How Nutritious Is Sour chickpeas with spring onions?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Sour chickpeas with spring onions Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Sour chickpeas with spring onions Contain Allergens?
No known major allergens
Which Diets Is Sour chickpeas with spring onions Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sour chickpeas with spring onions Fat Profile
SATURATED
0.94g
MONOUNSATURATED
4.05g
POLYUNSATURATED
2.02g
Omega 6:3 ratio 37.8:1
Above the ideal 4:1 (37.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.