GlobalBento / lunchbox

Crunchy Chickpea Trail Cup

A portable sweet-savoury trail cup of crisp spiced chickpeas, toasted seeds and chewy fruit, with juicy orange packed separately.

Eat nowMake-ahead
Hands-on15 minTotal time38 minEnergy733 kcalProtein33g
Recipe details
PortableLightEasy-going

Equipment: Oven, Hob

Keep chilled after cooking

Crunchy Chickpea Trail 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

Roast

Trail

Fresh side

Now we make

Method

Do the night before

  1. 1
    Defrost 250g cooked chickpeas overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

15 min hands-on 38 min altogether
  1. 2
    Peel and segment 145g orange
    🖐 1 min
  2. 3
    Pat chickpeas very dry, slipping off any loose skins. Toss with 6ml olive oil, ¾ tsp smoked paprika, ¼ tsp cumin, 1 pinch chilli flakes, 1 pinch black pepper and salt
    🖐 5 min
  3. 4
    Roast at 210°C for 22-26 minutes, shaking once or twice, until the chickpeas sound dry and rattle against the tray. Cool fully so they crisp
    🖐 3 min💤 26 min unattended
  4. 5
    Toast 18g pumpkin seeds and 12g sunflower seeds in a dry pan for 2-3 minutes, then toss with ¼ tsp ground ground coriander and ¼ lemon zest zest while warm
    🖐 3 min
  5. 6
    Chop ½ pitted Medjool dates. Combine the cooled chickpeas with the spiced seeds, 18g raisins and Medjool dates, then divide between 3 cups or jars.
    🖐 3 min

Look under the lid

Nutrition details

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

Explore full nutrition

Nutrition summary

At a glance

Higher inFolatePhosphorusVitamin C
Lower inVitamin AVitamin KCalcium

Worth noticing: Sugar uses more than half of the daily limit in this portion.

Calories

733kcal

35%
Top contributors
Chickpeas · 47%Pumpkin Seeds · 14%Sunflower Seeds · 10%
18% cal

Protein

32.6g

52%
Top contributors
Chickpeas · 68%Pumpkin Seeds · 17%Sunflower Seeds · 8%
48% cal

Carbs

88.3g

Top contributors
Chickpeas · 59%Orange · 15%Raisins · 12%
34% cal

Fat

27.7g

40%
Top contributors
Pumpkin Seeds · 32%Chickpeas · 23%Sunflower Seeds · 22%

Small numbers, big impact

Everyday essentials

Fibre27.80g
95%
Top contributors
Chickpeas · 68%Orange · 13%Raisins · 4%
Vitamin B120.00μg
0%
Vitamin D0.00μg
0%
Iodine0.00μg
0%
Iron11.17mg
62%
Top contributors
Chickpeas · 65%Pumpkin Seeds · 14%Sunflower Seeds · 6%
Zinc6.18mg
56%
Top contributors
Chickpeas · 62%Pumpkin Seeds · 23%Sunflower Seeds · 10%
Calcium228.13mg
23%
Top contributors
Chickpeas · 54%Orange · 25%Sunflower Seeds · 4%

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) →
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