Variation On A Classic Dish

Salad Boats with Chickpeas and Tzatziki

5
Average: 5 (4 votes)
(4 votes)
Salad Boats with Chickpeas and Tzatziki

Salad Boats with Chickpeas and Tzatziki - They look great and taste great! Photo: Iris Lange-Fricke

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Health Score:
10,0 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
200
calories
Calories

Healthy, because

Even smarter

Nutritional values

This salad is packed with protein from the chickpeas and yogurt in the tzatziki. 

If you plan well in advance, you can also use dried chick peas - they taste even nuttier and you can determine the amount of salt used yourself.

1 serving contains
(Percentage of daily recommendation)
Calorie200 kcal(10 %)
Protein9 g(9 %)
Fat12 g(10 %)
Carbohydrates14 g(9 %)
Sugar added0 g(0 %)
Roughage4.4 g(15 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.1 μg(1 %)
Vitamin E2.8 mg(23 %)
Vitamin K73.4 μg(122 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.7 mg(23 %)
Vitamin B₆0.2 mg(14 %)
Folate53 μg(18 %)
Pantothenic acid0.6 mg(10 %)
Biotin4.7 μg(10 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C40 mg(42 %)
Potassium404 mg(10 %)
Calcium154 mg(15 %)
Magnesium45 mg(15 %)
Iron1.6 mg(11 %)
Iodine18 μg(9 %)
Zinc1.2 mg(15 %)
Saturated fatty acids5.9 g
Uric acid105 mg
Cholesterol27 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
7 ounces chickpeas (drained weight)
1 tablespoon sesame oil
salt
cayenne pepper
¼ teaspoon ground Turmeric
1 garlic
¼ Cucumber
7 ounces Greek yogurt
1 teaspoon lemon juice
7 ounces Red cabbage
8 leaves Romaine lettuce
2 stalks parsley
3 tablespoons Feta
How healthy are the main ingredients?
Red cabbagechickpeasFetasesame oilsaltcayenne pepper

Preparation steps

1.

Rinse and drain the chickpeas. Heat the oil in a pan. Roast the chickpeas in it at medium heat for 5-7 minutes. Season with salt, cayenne pepper and turmeric.

2.

In the meantime, peel and finely chop the garlic for the tzatziki. Clean and wash the cucumber, grate half of it, and cut the rest into slices. Mix garlic and grated cucumber with yogurt and lemon juice and season with salt.

3.

Clean and wash the red cabbage and cut into fine strips. Wash lettuce leaves and parsley and shake dry. Coarsely chop the parsley. Crumble cheese.

4.

Add the chickpeas, red cabbage and cucumber slices to the salad leaves. Sprinkle salad boats with parsley and feta and serve with tzatziki.