Rice and Chickpea Salad with Alfalfa Sprouts, Olives and Tomatoes
(0 votes)
(0 votes)
Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
544
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 544 cal. | (26 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 70 g | (47 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 9.2 g | (31 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.2 mg | (68 %) | ||
| Vitamin K | 25.3 μg | (42 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7 mg | (58 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 66 μg | (22 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 10.7 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 487 mg | (12 %) | ||
| Calcium | 142 mg | (14 %) | ||
| Magnesium | 129 mg | (43 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 2.9 g | |||
| Uric acid | 252 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 100 grams cooked Brown rice
- 150 grams Basmati rice
- 50 grams black Olives (pitted)
- ½ bunch parsley (chopped)
- 4 scallions
- 4 Tomatoes
- 2 Tbsps almonds (sliced and browned)
- 50 grams Alfalfa sprouts
- 400 grams chickpeas (canned)
- 2 Tbsps Sherry vinegar
- 4 Tbsps olive oil
- 1 tsp honey
- lemon juice
- salt
- peppers (freshly ground)
Preparation steps
1.
Cook both varieties of rice according to package instructions. Rinse with cold water and drain.
2.
Cut olives in half.
3.
Rinse and dry scallions. Cut into thin rings.
4.
Rinse tomatoes, wipe dry, cut into quarters, remove stems and chop.
5.
Rinse chickpeas and drain.
6.
Mix vinegar with olive oil and honey. Add all the remaining ingredients (except parsley). Season with salt and pepper and mix well. Cover and let rest for about 1 hour. Season with salt and pepper. Drizzle with lemon juice. Garnish with parsley and serve.
