Flatbread Sandwich with Egg and Chick Peas
(1 vote)
(1 vote)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 35 min.
Ready in
Calories:
373
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 373 cal. | (18 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.1 g | (14 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.6 μg | (8 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 19.7 μg | (33 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 4.4 mg | (37 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 77 μg | (26 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 19.4 μg | (43 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 16 mg | (17 %) | ||
| Potassium | 357 mg | (9 %) | ||
| Calcium | 139 mg | (14 %) | ||
| Magnesium | 48 mg | (16 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 4.1 g | |||
| Uric acid | 82 mg | |||
| Cholesterol | 222 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 150 grams Cherry tomatoes
- 150 grams chickpeas
- 1 onion
- 1 tsp Black cumin seeds
- 4 Tbsps olive oil
- 2 Tbsps freshly chopped mint
- 1 Tbsp freshly chopped parsley
- salt
- Curry powder
- cayenne pepper
- 4 eggs
- 1 Flatbread
- 1 garlic clove
- 150 grams Yogurt (0.1% fat)
- lemon juice
Preparation steps
1.
Rinse and halve tomatoes. Rinse chickpeas in a colander and drain well. Peel onion, chop finely and sauté until translucent with black cumin in 2 tablespoons hot oil. Add tomatoes and chickpeas and let simmer together for about 10 minutes. Finally, mix in herbs and season with salt, curry and cayenne pepper. Remove from heat and set aside.
2.
Fry four eggs in remaining oil in a hot pan.
3.
Halve pita bread horizontally and then quarter. Toast if desired.
4.
Peel garlic, chop finely and mix with yogurt. Season with salt and lemon juice. Spread yogurt mixture onto bottom bread halves and top with vegetable curry. Place fried eggs on top and then top piece of bread and serve.
