Salad with Tomatoes, Mushrooms and Chickpea Nuggets
Nutritional values
(Percentage of daily recommendation)
| Calorie | 488 cal. | (23 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.8 g | (49 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 8.7 mg | (73 %) | ||
| Vitamin K | 179.6 μg | (299 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 8.6 mg | (72 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 357 μg | (119 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 17.9 μg | (40 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 1,318 mg | (33 %) | ||
| Calcium | 215 mg | (22 %) | ||
| Magnesium | 161 mg | (54 %) | ||
| Iron | 8.3 mg | (55 %) | ||
| Iodine | 40 μg | (20 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 4.7 g | |||
| Uric acid | 138 mg | |||
| Cholesterol | 2 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 250 grams Chickpea flour
- 1 tsp salt
- 2 Tbsps finely chopped thyme
- 200 grams button Mushroom
- 200 grams Cherry tomatoes
- 1 big, red onion
- 150 grams Radish
- 40 grams Pine nuts
- 2 Tbsps Sesame seeds
- 250 grams lamb's lettuce
- 3 Tbsps olive oil
- 1 Tbsp Hemp oil
- 1 Tbsp medium hot Mustard
- 3 Tbsps white balsamic vinegar
- 3 Tbsps Yogurt (0.1% fat)
- freshly ground peppers
- 2 Tbsps Peanut oil
Preparation steps
Combine flour and salt in a pot. Add 750 ml (approximately 3 cups) of cold water, stirring. Bring to a boil, whisking. Reduce heat and simmer for about 8-10 minutes. Add thyme and spread mixture in a baking sheet lined with parchment paper until about 1 cm thick (approximately 1/2 inch). Let dry until solid and cut into about 5 x 4 cm (approximately 2 x 1 1/2 inch) rectangles.
Clean mushrooms and cut into thin slices. Rinse tomatoes, halve and remove stems, then cut into wedges. Peel onion and cut into thin rings. Rinse and trim radishes, then slice thinly. Toast pine nuts and sesame seeds until golden brown and fragrant in a dry pan.
Rinse and spin dry lettuce. Whisk oil with mustard, vinegar and yogurt, season with salt and pepper. Heat peanut oil in a pan and cook chickpea nuggets for about 8 minutes or until golden brown on both sides. Combine all salad ingredients on plates, sprinkle with nuts and seeds and toss with the dressing. Top with chickpea nuggets and serve.
