Protein-Packed Vegetarian Recipe

Chickpea Frittata

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Average: 5 (3 votes)
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Chickpea Frittata

Chickpea Frittata - Protein power from the oven

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Health Score:
9,1 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
604
calories
Calories

Healthy, because

Even smarter

Nutritional values

Among athletes, people like to use only the egg white, but the yolk contains most of the protein and offers vitamins A, D, E and K, as well as biotin - the latter is responsible for beautiful skin, hair and fingernails.

A full stomach is not particularly pleasant during training. Therefore, make sure that the last large meal was two to three hours ago, so that your body has had enough time to digest. If you go to the gym in the evening after work, you can give yourself the necessary energy boost with a small snack beforehand. Banana, muesli bar or smoothie are suitable for this. The rule is: The shorter you eat before exercise, the easier the snack should be to digest.

1 serving contains
(Percentage of daily recommendation)
Calorie604 kcal(29 %)
Protein29 g(30 %)
Fat45 g(39 %)
Carbohydrates21 g(14 %)
Sugar added1 g(4 %)
Roughage5.6 g(19 %)
Vitamin A1.1 mg(138 %)
Vitamin D3.2 μg(16 %)
Vitamin E6.2 mg(52 %)
Vitamin K71.8 μg(120 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.8 mg(73 %)
Niacin9.2 mg(77 %)
Vitamin B₆0.3 mg(21 %)
Folate130 μg(43 %)
Pantothenic acid2.3 mg(38 %)
Biotin31.1 μg(69 %)
Vitamin B₁₂2.2 μg(73 %)
Vitamin C25 mg(26 %)
Potassium616 mg(15 %)
Calcium272 mg(27 %)
Magnesium90 mg(30 %)
Iron4.5 mg(30 %)
Iodine56 μg(28 %)
Zinc3.6 mg(45 %)
Saturated fatty acids18.6 g
Uric acid126 mg
Cholesterol452 mg
Complete sugar8 g

Ingredients

for
4
Ingredients
1 onion
1 garlic clove
3 parsley
3 Dill
9 ozs chickpeas (can; drained weight)
8 eggs
25 ozs Whipped cream
salt
peppers
4 Tbsps olive oil
7 ozs Feta
2 handfuls Baby spinach
8 Radish
½ Cucumber
1 carrot
3 Tbsps balsamic vinegar
1 tsp honey
2 Tbsps Pumpkin seed
How healthy are the main ingredients?
chickpeasFetaWhipped creamolive oilPumpkin seedhoney

Preparation steps

1.

Peel and finely dice onion and garlic. Wash herbs, shake dry and pluck leaves; set aside a few leaves for garnish, chop the rest. Drain chickpeas and drain well.

2.

Whisk eggs with chopped herbs, whipping cream, salt and pepper. Heat 1 tablespoon oil in an ovenproof frying pan. Saute onion and garlic in it over medium heat until soft, about 3 minutes.

3.

Add eggs, sprinkle with chickpeas and mix everything briefly. Crumble 6 ounces of feta on top. Bake in a preheated oven at 180 °C / 350 °F for about 20 minutes until golden brown.

4.

Meanwhile, wash spinach and shake dry. Clean and wash radishes, cucumber and carrot. Finely slice radishes, cucumber and carrot lengthwise into thin slices. In a bowl, whisk remaining oil with balsamic vinegar, honey, salt and pepper. Mix in spinach, radishes, cucumber and carrots.

5.

Remove the chickpea frittata and arrange on a platter cut into pieces. Put some salad on top and serve sprinkled with remaining parsley, feta and pumpkin seeds. Serve the remaining salad on the side.