Salad with Chickpeas and Tomatoes

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Salad with Chickpeas and Tomatoes
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Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 13 h. 15 min.
Ready in
Calories:
290
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie290 cal.(14 %)
Protein9 g(9 %)
Fat19 g(16 %)
Carbohydrates20 g(13 %)
Sugar added1 g(4 %)
Roughage6.4 g(21 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E4.5 mg(38 %)
Vitamin K49.6 μg(83 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.5 mg(29 %)
Vitamin B₆0.4 mg(29 %)
Folate95 μg(32 %)
Pantothenic acid1.1 mg(18 %)
Biotin12.2 μg(27 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C41 mg(43 %)
Potassium491 mg(12 %)
Calcium147 mg(15 %)
Magnesium76 mg(25 %)
Iron3.1 mg(21 %)
Iodine7 μg(4 %)
Zinc1.5 mg(19 %)
Saturated fatty acids2.9 g
Uric acid152 mg
Cholesterol0 mg
Complete sugar7 g

Ingredients

for
4
Ingredients
250 grams dried chickpeas
400 grams green Beans
salt
4 Tomatoes
1 red onion
4 Tbsps White vinegar
1 Tbsp lemon juice
1 tsp honey
6 Tbsps olive oil
freshly ground peppers
2 Tbsps coarsely chopped mint
1 Tbsp black Sesame seeds
How healthy are the main ingredients?
chickpeasolive oilSesame seedsminthoneysalt

Preparation steps

1.

Soak the chickpeas overnight and then drain.

Place in a pot, cover with fresh water and simmer for about 40 minutes until soft. Then drain, rinse in a colander and drain again.

2.

Rinse and trim the beans and cut them into halves or thirds depending on their size. Blanch in salted water for about 8 minutes. Rinse cold and drain.

3.

Blanch the tomatoes, rinse cold, peel, quarter, core and cut into pieces. Peel, halve and thinly slice the onion.

4.

For the dressing mix the vinegar with the lemon juice, the honey and the oil. Season with salt and pepper.

5.

Distribute all prepared salad ingredients into bowls and drizzle with the dressing. Serve garnished with mint and sesame seeds.

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