Chickpea Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 295 cal. | (14 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.2 g | (27 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin K | 199 μg | (332 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.3 mg | (36 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 101 μg | (34 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 8.7 μg | (19 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 610 mg | (15 %) | ||
| Calcium | 153 mg | (15 %) | ||
| Magnesium | 102 mg | (34 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 256 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 500 grams chickpeas (dried or from the can if you want to make this fast)
- 3 Tomatoes
- 200 grams younger Spinach
- 1 size onion
- 1 garlic clove (finely chopped)
- olive oil
- 4 Tbsps raisins
- salt
- freshly ground peppers
- fresh lemon juice
- cayenne pepper
Preparation steps
If using the dried chickpeas, soak them overnight in water. The following day, cook them in salted water for 2-3 hours on low heat. Remove the chickpeas from the water and drain thoroughly. Rinse the spinach, pat dry, and cut into thin strips. Rinse and halve the tomatoes. Remove the seeds and finely dice. Cover the raisins with hot water, and let them rehydrate. Peel and finely dice the onion.
Heat 4 tablespoons of the oil in a pan, then sauté the onions until soft. Add the garlic and chickpeas, and stir to combine. Cook the mixture over medium heat for 2-3 minutes. Season to taste with salt, pepper, and cayenne pepper. Remove from the heat and cool slightly. Mix the chickpea mixture with the spinach, tomatoes, and drained raisins. Season the mixture with salt, pepper, and lemon juice and serve warm.
