Spinach with Chickpeas and Sesame Seeds

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Spinach with Chickpeas and Sesame Seeds
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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)
Calorie214 cal.(10 %)
Protein12 g(12 %)
Fat12 g(10 %)
Carbohydrates13 g(9 %)
Sugar added0 g(0 %)
Roughage7.3 g(24 %)
Vitamin A1.7 mg(213 %)
Vitamin D0 μg(0 %)
Vitamin E5.4 mg(45 %)
Vitamin K769.8 μg(1,283 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.5 mg(45 %)
Niacin5.3 mg(44 %)
Vitamin B₆0.7 mg(50 %)
Folate324 μg(108 %)
Pantothenic acid1 mg(17 %)
Biotin19.9 μg(44 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C123 mg(129 %)
Potassium1,406 mg(35 %)
Calcium329 mg(33 %)
Magnesium171 mg(57 %)
Iron8.6 mg(57 %)
Iodine27 μg(14 %)
Zinc2.7 mg(34 %)
Saturated fatty acids1.8 g
Uric acid194 mg
Cholesterol0 mg
Complete sugar4 g

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
How healthy are the main ingredients?
Spinachchickpeasolive oilSesame seedsshallotTomato

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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