Chickpeas and Spinach Salad with Tomatoes

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Average: 4 (3 votes)
(3 votes)
Chickpeas and Spinach Salad with Tomatoes
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Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 30 min.
Preparation
ready in 13 h. 30 min.
Ready in
Calories:
228
calories
Calories

Healthy, because

Even smarter

Nutritional values

IN FORM and the German Society for Nutrition (DGE) have marked this recipe with the logo "Recommended by IN FORM". This logo offers consumers an orientation for a balanced diet. Only healthy recipes that meet all the specified criteria may bear this logo. Further information can be found here.

Even if it has to be done quickly, you don't have to do without this delicious dish - just replace the dried chickpeas with those from a can.

1 serving contains
(Percentage of daily recommendation)
Calorie228 cal.(11 %)
Protein11 g(11 %)
Fat12 g(10 %)
Carbohydrates16 g(11 %)
Sugar added0 g(0 %)
Roughage7.7 g(26 %)
Vitamin A1.8 mg(225 %)
Vitamin D0 μg(0 %)
Vitamin E6.4 mg(53 %)
Vitamin K772.4 μg(1,287 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.5 mg(45 %)
Niacin4.8 mg(40 %)
Vitamin B₆0.6 mg(43 %)
Folate316 μg(105 %)
Pantothenic acid1 mg(17 %)
Biotin18.8 μg(42 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C125 mg(132 %)
Potassium1,364 mg(34 %)
Calcium289 mg(29 %)
Magnesium164 mg(55 %)
Iron8.7 mg(58 %)
Iodine27 μg(14 %)
Zinc2.4 mg(30 %)
Saturated fatty acids1.9 g
Uric acid227 mg
Cholesterol0 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
250 grams chickpeas (dried)
800 grams Spinach
4 Tomatoes
1 onion
2 garlic cloves
4 Tbsps olive oil
2 Tbsps Basil (chopped)
salt
cayenne pepper
lemon juice
How healthy are the main ingredients?
Spinachchickpeasolive oilBasilTomatoonion

Preparation steps

1.

Soak chickpeas in water overnight. Rinse thoroughly and place into a pot of water. Bring to a boil and simmer, covered, for about 1 hour or until tender. Drain well.

2.

Rinse spinach and blanch in boiling salted water for a few minutes. Squeeze and chop coarsely.

3.

Rinse and dry tomatoes, cut into quarters, remove seeds and dice.

4.

Peel onion and garlic and chop finely. Heat olive oil in a saucepan and saute onion and garlic until soft. Add tomatoes and spinach and remove from heat. Add chickpeas and basil. Season with salt, cayenne pepper and lemon juice. Pour into bowls and serve.