Feta, Leeks and Chickpeas with Orange Salsa
Feta, Leeks and Chickpeas with orange salsa - Aromatic casserole with a difference. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Leeks contain abundant vitamin C, which strengthens the immune system and is important for wound healing. The vitamin also provides a firm collagen structure and thus also a firm connective tissue. Thanks to the high water content oranges are low in sugar, but provide plenty of minerals and vitamins. Thus, they help not only to stay healthy, but also to get rid of annoying pounds.
If you like, you can also replace the feta with a salmon fillet. Then plan on about 4 ounces of salmon per serving and place it on the leeks in step 2 and bake it as well.
(Percentage of daily recommendation)
| Calorie | 367 cal. | (17 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 78 μg | (130 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.2 mg | (27 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 159 μg | (53 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 5.6 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 84 mg | (88 %) | ||
| Potassium | 554 mg | (14 %) | ||
| Calcium | 162 mg | (16 %) | ||
| Magnesium | 61 mg | (20 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 220 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 13 g |
Preparation steps
Clean the leeks, wash them, cut them in half lengthwise, and cut them into 4-inch long pieces. Place the pieces next to each other in a baking dish. Drizzle with 2 tablespoons of oil and season with salt and pepper.
Rinse the chickpeas and place them over the leeks. Cut the feta into 8 pieces, place on top of the leeks, season with chili flakes and bake in a preheated oven at 200 °C /400 ˚F for 15-20 minutes.
For the salsa, peel oranges and cut into small pieces. Wash cilantro, shake dry and chop. Mix remaining oil with orange pieces and cilantro. Season with salt and pepper. Remove leeks with feta from oven and serve with orange salsa.
