Garbanzo and Feta Bowls
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
523
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 523 cal. | (25 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.9 g | (30 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.2 mg | (60 %) | ||
| Vitamin K | 4.3 μg | (7 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 7.8 mg | (65 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 40 μg | (13 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 3.7 μg | (8 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 203 mg | (5 %) | ||
| Calcium | 321 mg | (32 %) | ||
| Magnesium | 104 mg | (35 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 66 μg | (33 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 14.1 g | |||
| Uric acid | 301 mg | |||
| Cholesterol | 52 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 small Red onion (peeled)
- 1 fresh, red chili pepper (seeded)
- 2 lemons
- extra-virgin olive oil
- Sea salt
- freshly ground Black pepper
- 3 cups canned chickpeas (drained)
- 1 handful fresh mint (chopped)
- 1 handful fresh Basil (chopped)
- 1 ¼ cups Feta (cubed)
Preparation steps
1.
Finely slice the red onion and the chillies then roughly chop your tomatoes, mixing them in with the onion and chilies.
2.
Place this, and the juice, into a bowl and dress with the juice of 1 and-a-half lemons and about 3 times as much olive oil. Season to taste.
3.
Heat the chickpeas in a saucepan, and then add 90% of them to the bowl. Mush up the remaining chickpeas and add these as well, they will give a nice creamy consistency. Allow to marinate.
4.
Add the fresh mint and basil. Taste one last time for seasoning, you may want to add the juice from your remaining lemon half at this point. Spoon into a nice serving dish and scatter the feta cheese over.
