Chickpeas and Feta Cheese Salad
Healthy, because
Even smarter
Nutritional values
With plenty of protein, iron and magnesium, chickpeas are little powerballs. We need the protein to maintain and build muscles, iron for blood formation and oxygen transport and magnesium for strong nerves. The tomatoes are full of lycopene, a carotenoid that can protect us from cancer, and sage, which has its name from Latin, means "to heal". This is exactly what the spicy herb does with essential oils, tanning agents, triterpenes, flavonoids and steroids.
If you need to soak the chickpeas overnight or you have forgotten to soak them, you can also use some from a jar or tin. You can serve roasted tomato breads with the chickpea salad. If you like pulses as much as we do, take a look at our cookbook with the 20 best chickpea recipes.
(Percentage of daily recommendation)
| Calorie | 436 cal. | (21 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.7 g | (26 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10 mg | (83 %) | ||
| Vitamin K | 18.6 μg | (31 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 7.1 mg | (59 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 124 μg | (41 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 13.8 μg | (31 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 66 mg | (69 %) | ||
| Potassium | 827 mg | (21 %) | ||
| Calcium | 279 mg | (28 %) | ||
| Magnesium | 86 mg | (29 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 65 μg | (33 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 13.4 g | |||
| Uric acid | 158 mg | |||
| Cholesterol | 52 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 300 grams chickpeas (dried, soaked overnight)
- 4 Beefsteak tomato
- 1 onion
- 1 garlic clove
- 1 scallion
- 1 pc Lemon peel
- 1 Tbsp Caper (coarsely chopped)
- 1 Tbsp chopped mint
- 1 tsp Sage (chopped)
- 300 grams Feta
- 3 Tbsps vegetable oil
- 4 Tbsps White vinegar
- salt
- peppers
- Sage (for garnishing)
Preparation steps
Drain chickpeas and cook until soft in plenty of salted water.
Rinse and dry scallions, cut into rings. Peel garlic and onion and chop. Combine onion, garlic and scallions with oil. Add lemon zest and sage. Cut feta cheese into large cubes and combine with mint and vinegar. Blanch and peel tomatoes, remove seeds and cut into cubes or strips.
Drain chickpeas, combine with onion mixture, cool. Combine with tomatoes, capers and feta cheese, season with salt and pepper. Arrange on plates and garnish with sage, serve.
