Salad Boats with Chickpeas and Tzatziki
Salad Boats with Chickpeas and Tzatziki - They look great and taste great! Photo: Iris Lange-Fricke
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.
(Percentage of daily recommendation)
| Calorie | 200 cal. | (10 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.4 g | (15 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 73.4 μg | (122 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.7 mg | (23 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 53 μg | (18 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 4.7 μg | (10 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 404 mg | (10 %) | ||
| Calcium | 154 mg | (15 %) | ||
| Magnesium | 45 mg | (15 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 5.9 g | |||
| Uric acid | 105 mg | |||
| Cholesterol | 27 mg |
Ingredients
- Ingredients
- 7 ozs chickpeas (drained weight)
- 1 Tbsp sesame oil
- salt
- cayenne pepper
- ¼ tsp ground Turmeric
- 1 garlic clove
- ¼ Cucumber
- 7 ozs Greek yogurt
- 1 tsp lemon juice
- 7 ozs Red cabbage
- 8 leaves Romaine lettuce
- 2 stalks parsley
- 3 Tbsps Feta
Preparation steps
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.
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.
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.
Add the chickpeas, red cabbage and cucumber slices to the salad leaves. Sprinkle salad boats with parsley and feta and serve with tzatziki.
