Spicy Chickpea Salad
Spicy chickpea salad - Crisp vital mix in a jar
Healthy, because
Even smarter
Nutritional values
Chickpeas are real all-round talents, because they are not only full of high-quality plant proteins, but also ensure the intact function of nerves and muscles with their magnesium. Spinach offers the body plenty of the cell-protecting vitamins A, C and E. The trace element zinc, which is also present, can help wounds heal faster.
If you want to prepare the salad the night before to take to work the next day, you should layer the ingredients exactly as described in the recipe, that is, with the delicate parsley and spinach leaves on top. This prevents them from being crushed - so they stay crunchy.
(Percentage of daily recommendation)
| Calorie | 401 cal. | (19 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 13 g | (43 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.2 mg | (85 %) | ||
| Vitamin K | 223 μg | (372 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.8 mg | (57 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 148 μg | (49 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 13.3 μg | (30 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 143 mg | (151 %) | ||
| Potassium | 745 mg | (19 %) | ||
| Calcium | 206 mg | (21 %) | ||
| Magnesium | 144 mg | (48 %) | ||
| Iron | 7.1 mg | (47 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Cholesterol | 75 mg |
Ingredients
- Ingredients
- 2 red Bell pepper
- 28 ozs chickpeas (can; drained weight)
- 8 large sun-dried tomatoes
- 1 onion
- 1 garlic clove
- 3 Tbsps olive oil
- 2 Tbsps lemon juice
- 1 tsp honey
- ½ tsp Sambal oelek
- ground Cumin
- Iodized salt (With fluoride)
- peppers
- ¾ oz parsley
- 3 ozs Baby spinach
Preparation steps
Halve, seed, wash and dice the peppers. Rinse chickpeas in a sieve and drain well. Chop tomatoes into small pieces. Peel onion, halve and cut into thin strips. Peel garlic and chop finely.
Heat 1 tsp oil in a frying pan. Sauté the onion and garlic in it over low heat for 3 minutes. Then remove from the pan and let cool for 4 minutes.
Mix tomatoes, diced peppers, onion and garlic with chickpeas. Whisk remaining oil with lemon juice, honey and sambal oelek and mix into chickpeas. Season with cumin, salt and pepper.
Fill chickpea salad into glasses. Wash parsley and spinach, shake dry, pluck parsley leaves and layer both in the glasses.
