Oven Roasted Vegetables with Pears, Chickpeas and Spinach
Oven roasted vegetables with pears, chickpeas and spinach - Colorful and healthy: this is definitely true with this delicious mix!
Healthy, because
Even smarter
Nutritional values
Pears are rich in copper, which as a trace element is important for the immune system and various metabolic processes. Chickpeas score with a lot of dietary fiber, which keeps you full for a long time and is important for healthy digestion. In addition, the legumes have a lot of protein in their baggage.
It goes perfectly with a herb yogurt sauce, which, in addition to the creamy taste, provides a lot of protein.
(Percentage of daily recommendation)
| Calorie | 250 cal. | (12 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 51 g | (34 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.7 g | (32 %) |
| Vitamin A | 1.8 mg | (225 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 9.3 mg | (78 %) | ||
| Vitamin K | 103 μg | (172 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.8 mg | (32 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 58 μg | (19 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 8.3 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 52 mg | (55 %) | ||
| Potassium | 676 mg | (17 %) | ||
| Calcium | 137 mg | (14 %) | ||
| Magnesium | 82 mg | (27 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 35 μg | (18 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 167 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 10 ozs chickpeas (can; drained weight)
- 22 ozs Sweet potato (1 large sweet potato)
- 5 ozs red onions
- 3 Tbsps olive oil
- 1 tsp oregano
- salt
- 10 ozs Pear (about 2 pears)
- 2 ozs Basil (1 handful)
- 1 Tbsp lemon juice
- 3 Tbsps Vegetable broth
- peppers
- 5 ozs Baby spinach
- Red pepper flakes
Preparation steps
Rinse chickpeas and drain. Peel sweet potatoes, wash and cut into wedges. Peel onions and cut into rings.
Spread the onion rings with the chickpeas and sweet potatoes on a baking tray covered with baking paper, drizzle with 2 tablespoons of olive oil, sprinkle with oregano and salt. Bake in a preheated oven at 200 °C / 400˚ F (180 °C / 350˚ F convection oven) for about 15 minutes.
Meanwhile, clean, wash, halve, core and cut pears into wedges. Add to the potatoes on the baking sheet and bake for another 20 minutes.
Meanwhile, for the dressing, wash basil, shake dry and chop leaves. Mix with lemon juice, broth and remaining oil and season with salt and pepper.
Wash spinach, spin dry and arrange on plates. Place the oven vegetables on top, drizzle with the basil sauce and sprinkle with chili flakes.
