South AsianSalad

Chana Chaat Breakfast Cup

A no-cook chickpea breakfast chaat with tomato, cucumber, lime, warm spices, peanuts, pumpkin seeds and wholemeal bread.

Eat nowPortableContains gluten, peanuts
Hands-on7 minTotal time7 minEnergy640 kcalProtein33g
Recipe details
HeartyEasy-going

Equipment: No special equipment

Keep chilled after cooking

Chana Chaat Breakfast Cup
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Cup

Dressing

Crunch

Finish

Serve

Now we make

Method

Do the night before

  1. 1
    Defrost 180g cooked chickpeas overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

7 min hands-on 7 min altogether
  1. 2
    Drain and rinse chickpeas. Cut 120g tomato and 100g cucumber into bite-sized pieces, finely chop 25g red onion, and roughly chop 8g coriander leaf
    πŸ– 5 min
  2. 3
    Put the chickpeas and vegetables in a large cup or bowl. Squeeze over Β½ lime, add ΒΎ tsp cumin, Β½ tsp ground coriander, 1 pinch black salt and 1 pinch chilli, then stir firmly. Scatter with 15g peanuts, 15g pumpkin seeds and the chopped coriander leaf; eat with 70g wholemeal bread
    πŸ– 2 min

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Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inPhosphorusFolateFibre
Lower inVitamin AVitamin ECalcium

Calories

640kcal

30%
Top contributors
Chickpeas Β· 39%Wholemeal Bread Β· 24%Pumpkin Seeds Β· 14%
21% cal

Protein

33.4g

53%
Top contributors
Chickpeas Β· 48%Wholemeal Bread Β· 19%Pumpkin Seeds Β· 14%
47% cal

Carbs

75.5g

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Chickpeas Β· 49%Wholemeal Bread Β· 32%Tomato Β· 5%
32% cal

Fat

22.7g

32%
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Peanuts Β· 33%Pumpkin Seeds Β· 32%Chickpeas Β· 21%

Small numbers, big impact

Everyday essentials

Fibre24.48g
83%
Top contributors
Chickpeas Β· 56%Wholemeal Bread Β· 20%Tomato Β· 6%
Vitamin B120.00ΞΌg
0%
Vitamin D0.00ΞΌg
0%
Iodine0.00ΞΌg
0%
Iron11.24mg
62%
Top contributors
Chickpeas Β· 46%Wholemeal Bread Β· 16%Pumpkin Seeds Β· 12%
Zinc6.23mg
57%
Top contributors
Chickpeas Β· 44%Wholemeal Bread Β· 21%Pumpkin Seeds Β· 19%
Calcium196.74mg
20%
Top contributors
Chickpeas Β· 45%Wholemeal Bread Β· 9%Cumin Β· 9%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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