Chickpea Tomato Salad
Chickpea Tomato Salad - Few ingredients but great pleasure!
Healthy, because
Even smarter
Nutritional values
What makes tomatoes particularly healthy is their lycopene. The carotenoid can neutralize cell-damaging free radicals and in this way protect skin and organs from aging processes.
Ras el-Hanout is an Arabic seasoning mix that you can get in supermarkets, organic and unpackaged stores. In addition to the chickpea and tomato salad, it also goes well with baked potatoes, for example.
(Percentage of daily recommendation)
| Calorie | 167 cal. | (8 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.9 g | (16 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 31.4 μg | (52 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 1.7 mg | (14 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 69 μg | (23 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 6.5 μg | (14 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 601 mg | (15 %) | ||
| Calcium | 110 mg | (11 %) | ||
| Magnesium | 45 mg | (15 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 36 mg | |||
| Cholesterol | 19 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 14 ozs chickpeas (can; drained)
- 2 Cucumber
- 9 ozs Cherry tomatoes
- 4 parsley
- 2 sprigs fresh mint
- 7 ozs Greek yogurt
- 2 Tbsps lemon juice
- 2 Tbsps olive oil
- ½ tsp Ras el hanout (Arabic seasoning mix)
- salt
- peppers
Preparation steps
Drain chickpeas, rinse, drain. Clean and wash cucumbers, cut in half lengthwise, remove core and cut halves into small cubes.
Wash and halve the tomatoes. Wash herbs, shake dry, pluck leaves and cut into very fine strips.
Mix yogurt, lemon juice, olive oil and Ras el-Hanout and season with salt and pepper. Mix in the cucumbers, tomatoes and chickpeas with some of the herbs.
Arrange chickpea and tomato salad on plates, sprinkle remaining herbs and serve.
