Chickpea & rice chopped salad
Brown rice, chickpeas and crisp vegetables with tahini-lemon dressing.
At a glance
Vegan · 15 minutes active preparation · 15 minutes total · meal
Method range: 1–4 servings.
Contains: sesame. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.
Estimated per serving
- Energy
- 2264 kJ
- Protein
- 19.7 g
- Carbs
- 73.9 g
- Fat
- 14.1 g
- Iron
- 4.6 mg
- Calcium
- 148.1 mg
- Folate
- 210.2 µg
- Vitamin C
- 203.6 mg
* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.
Ingredients
Nutrition weights for 2 servings. Changing the batch size keeps the per-serving nutrition the same.
- Cooked brown rice, no added salt300 g
- Canned chickpeas, drained280 g
- Cucumber, skin on180 g
- Red capsicum160 g
- Tahini30 g
- Lemon juice30 g
- Water30 g
Method
- Use cooked rice cooled for immediate assembly and drained canned chickpeas. Dice the washed cucumber and capsicum.
- Whisk the tahini, lemon juice and measured water until smooth.
- Toss the rice, chickpeas and vegetables with the dressing. Divide into two bowls.
Add optional toppings or substitutions to your saved copy to include them in the calculation.
Nutrition
Macros and selected micronutrients. Select a nutrient to see which ingredients supply it.
| Nutrient | Amount | Reference comparison |
|---|---|---|
| 2264 kJ | — | |
| 19.7 g | — | |
| 14.1 g | — | |
| 15.0 g | 60%AI | |
| 73.9 g | — | |
| 148 mg | 15%RDI | |
| 15 µg | 10%RDI | |
| 4.6 mg | 26%RDI | |
| 0.00 µg | 0%RDI | |
| 210 µg | 53%RDI | |
| 203.6 mg | 452%RDI |
Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.
About this recipe
Editorially reviewed; not kitchen tested. Independently drafted and checked for ingredient/method consistency; not kitchen tested. Serving sizes are manual recipe portions, not personal requirements.
TraceMeal original recipes · Original TraceMeal text; nutrient data retain their source terms
Independently drafted for TraceMeal, September 2026. Editorially checked; not kitchen tested.
Calculation assumptions & recipe adaptations
Original TraceMeal instructions, developed for the September 2026 planning pilot. Editorial and food-mapping review only; not kitchen tested.
Quantities are edible grams in the stated ingredient condition. No extra salt or toppings are included. Missing nutrient values stay unreported.
- Cooked brown rice, no added salt: Weighed after cooking or draining.
- Canned chickpeas, drained: Weighed after cooking or draining.
- Cucumber, skin on: Weighed edible quantity.
- Red capsicum: Weighed edible quantity.
- Tahini: Weighed edible quantity.
- Lemon juice: Weighed edible quantity.
- Water: Weighed edible quantity.
AFCD attribution, data & methods
Food matches used for nutrition
- Cooked brown rice, no added salt: Rice, brown, boiled, no added salt
- Canned chickpeas, drained: Chickpea, canned, drained
- Cucumber, skin on: Cucumber, common, unpeeled, raw
- Red capsicum: Capsicum, red, fresh, raw
- Tahini: Tahini, sesame seed pulp
- Lemon juice: Juice, lemon
- Water: Water, tap