Chickpeas and Spinach Salad with Tomatoes
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.
(Percentage of daily recommendation)
| Calorie | 228 cal. | (11 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.7 g | (26 %) |
| Vitamin A | 1.8 mg | (225 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.4 mg | (53 %) | ||
| Vitamin K | 772.4 μg | (1,287 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 316 μg | (105 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 18.8 μg | (42 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 125 mg | (132 %) | ||
| Potassium | 1,364 mg | (34 %) | ||
| Calcium | 289 mg | (29 %) | ||
| Magnesium | 164 mg | (55 %) | ||
| Iron | 8.7 mg | (58 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 227 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Ingredients
- 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
Preparation steps
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.
Rinse spinach and blanch in boiling salted water for a few minutes. Squeeze and chop coarsely.
Rinse and dry tomatoes, cut into quarters, remove seeds and dice.
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.
