Chickpea Frittata
Chickpea Frittata - Protein power from the oven
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.
(Percentage of daily recommendation)
| Calorie | 604 cal. | (29 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 45 g | (39 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 5.6 g | (19 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 3.2 μg | (16 %) | ||
| Vitamin E | 6.2 mg | (52 %) | ||
| Vitamin K | 71.8 μg | (120 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 9.2 mg | (77 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 130 μg | (43 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 31.1 μg | (69 %) | ||
| Vitamin B₁₂ | 2.2 μg | (73 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 616 mg | (15 %) | ||
| Calcium | 272 mg | (27 %) | ||
| Magnesium | 90 mg | (30 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 56 μg | (28 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 18.6 g | |||
| Uric acid | 126 mg | |||
| Cholesterol | 452 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 1 onion
- 1 garlic clove
- 3 stalks parsley
- 3 stalks Dill
- 9 ozs chickpeas (can; drained weight)
- 8 eggs
- 3 ½ ozs heavy cream
- salt
- peppers
- 4 Tbsps olive oil
- 7 ozs Feta
- 2 handfuls Baby spinach (0.75 ounce)
- 8 Radish
- ½ Cucumber
- 1 carrot
- 3 Tbsps balsamic vinegar
- 1 tsp honey
- 2 Tbsps Pumpkin seed
Preparation steps
Peel and finely dice onion and garlic. Wash herbs, shake dry, and pluck leaves; set aside a few leaves for garnish, and chop the rest. Drain chickpeas well.
Whisk eggs with chopped herbs, 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.
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.
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.
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.
