Spinach with Chickpeas and Sesame Seeds
(1 vote)
(1 vote)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 20 min.
Preparation
ready in 13 h. 20 min.
Ready in
Calories:
214
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 214 cal. | (10 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.3 g | (24 %) |
more nutritional values
| Vitamin A | 1.7 mg | (213 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 769.8 μg | (1,283 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 5.3 mg | (44 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 324 μg | (108 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 19.9 μg | (44 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 123 mg | (129 %) | ||
| Potassium | 1,406 mg | (35 %) | ||
| Calcium | 329 mg | (33 %) | ||
| Magnesium | 171 mg | (57 %) | ||
| Iron | 8.6 mg | (57 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 194 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 800 grams Spinach
- 150 grams chickpeas
- 2 shallots
- 4 Tomatoes
- 2 garlic cloves
- 1 chili pepper
- 2 Tbsps olive oil
- ½ tsp Cumin
- 2 Tbsps Tahini
- 1 Tbsp Sesame seeds (toasted)
- salt
- cayenne pepper
Preparation steps
1.
Soak chickpeas in a bowl of water overnight. Then drain and combine in a pot with 400 ml (approximately 1 2/3 cup) water. Bring to a boil, then cover and simmer about 1 hour. Add additional water if necessary.
2.
Rinse, trim and blanch spinach in salted boiling water, 1-2 minutes. Rinse with cold water, drain, squeeze to remove liquid and coarsely chop.
3.
Peel and finely chop shallots and garlic.
4.
Rinse tomatoes, cut into quarters, remove seeds and dice.
5.
Rinse and finely chop chile. In a pan, heat oil. Add chile, cumin seeds, shallots and garlic and sauté briefly. Stir in tahini, spinach and tomatoes, and a little water if needed. Simmer about 2 minutes. Add chickpeas and season with salt and cayenne pepper. Serve with sesame seeds.
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