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Chickpea, Lettuce, Ham and Tomato Salad

Name: Chickpea, Lettuce, Ham and Tomato Salad
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Cuisine: International
Ingredients: 1 cup (200 g) Chickpeas; 1 cup (35 g) Lettuce; 2 slice (60 g) Ham; 1 count (130 g) Tomato; 1 teaspoon (5 ml) Olive Oil; 1 tablespoon (15 g) Lemon Juice; 1 teaspoon (5 g) Mustard

Chickpea, Lettuce, Ham and Tomato Salad is a Salads international recipe with 494 calories per serving, nutrition details, and step-by-step preparation guidance.

Calories

494 kcal

Total Time

10 min

Servings

Protein

52.6 g

Ingredients

Chickpeas1 cup (200 g)
Lettuce1 cup (35 g)
Ham2 slice (60 g)
Tomato1 count (130 g)
Olive Oil1 teaspoon (5 ml)
Lemon Juice1 tablespoon (15 g)
Mustard1 teaspoon (5 g)

Instructions

1
Step 1
For this recipe you need cooked chickpeas.
2
Step 2
Shred the lettuce and dice the ham and tomato.
3
Step 3
In a bowl or container, mix the olive oil, lemon juice, mustard and salt and pepper to taste. Optional: add a pinch of garlic powder and cumin.
4
Step 4
Serve the lettuce, tomato, chickpeas and ham in a salad bowl.
5
Step 5
Season with the dressing and mix well.

Nutrition Snapshot

Macros and micros at a glance

Calories

494

Protein

52.6g

Carbs

135.6g

Fat

22.5g

Fiber

27g

Micronutrients

Calcium

150.48 mg • 15% of daily target daily value

Folate

1140.7 mcg • 285.2% of daily target daily value

Iron

9.71 mg • 53.9% of daily target daily value

Magnesium

190.99 mg • 45.5% of daily target daily value

Omega-3

0.29 g • 18.4% of daily target daily value

Potassium

1988.05 mg • 76.5% of daily target daily value

Selenium

14.14 mcg • 25.7% of daily target daily value

Sodium

603.78 mg • 26.3% of daily target daily value

Vitamin A

60.8 mcg • 6.8% of daily target daily value

Vitamin B12

0.25 mcg • 10.5% of daily target daily value

Vitamin C

34.04 mg • 37.8% of daily target daily value

Vitamin D

0.42 mcg • 2.8% of daily target daily value

Vitamin E

3.09 mg • 20.6% of daily target daily value

Vitamin K

38.29 mcg • 31.9% of daily target daily value

Zinc

6.65 mg • 60.5% of daily target daily value

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Diet and Allergen Guide

Vegetarian

Vegan

Gluten Free

Yes

Dairy Free

Allergens

Tree NutGluten

Meal Prep and Storage

Make it easier to prep ahead

Chickpea, Lettuce, Ham and Tomato Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

Frequently Asked Questions

Common questions about Chickpea, Lettuce, Ham and Tomato Salad

How many calories are in Chickpea, Lettuce, Ham and Tomato Salad?

Chickpea, Lettuce, Ham and Tomato Salad has about 494 calories per serving based on the current ingredient list and serving size on this page.

Is Chickpea, Lettuce, Ham and Tomato Salad suitable for vegetarians?

No. Chickpea, Lettuce, Ham and Tomato Salad is not vegetarian as written.

Is Chickpea, Lettuce, Ham and Tomato Salad gluten-free?

Yes. Chickpea, Lettuce, Ham and Tomato Salad is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.

Are there any allergen ingredients in Chickpea, Lettuce, Ham and Tomato Salad?

Yes. This recipe includes Tree Nut and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.

Can I make Chickpea, Lettuce, Ham and Tomato Salad ahead of time?

Chickpea, Lettuce, Ham and Tomato Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

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