Toast with Peanut Spread

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Toast with Peanut Spread
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Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 20 min.
Ready in
Calories:
351
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie351 cal.(17 %)
Protein14 g(14 %)
Fat14 g(12 %)
Carbohydrates42 g(28 %)
Sugar added2 g(8 %)
Roughage7.9 g(26 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E4 mg(33 %)
Vitamin K17.8 μg(30 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.1 mg(9 %)
Niacin7.8 mg(65 %)
Vitamin B₆0.3 mg(21 %)
Folate28 μg(9 %)
Pantothenic acid0.8 mg(13 %)
Biotin14.8 μg(33 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C10 mg(11 %)
Potassium340 mg(9 %)
Calcium69 mg(7 %)
Magnesium114 mg(38 %)
Iron3.7 mg(25 %)
Iodine4 μg(2 %)
Zinc2.7 mg(34 %)
Saturated fatty acids2.8 g
Uric acid153 mg
Cholesterol0 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
250 grams chickpeas (canned)
1 red chili pepper
2 garlic cloves
2 Tbsps Peanut oil (light)
½ tsp ground cilantro
½ tsp ground Cumin
60 grams coarse Peanut butter
salt
freshly ground peppers
1 pinch cinnamon
1 generous pinch organic lemon zest
1 tsp lemon juice
250 grams Whole-grain baguette
cilantro (for garnish)
How healthy are the main ingredients?
chickpeasPeanut buttergarlic cloveCuminsaltcinnamon

Preparation steps

1.

Preheat the oven to 220°C (approximately 425ºF).

2.

Drain the chickpeas, taking care to collect the liquid. Purée them finely, adding as much of the liquid as is needed to create a creamy paste.

Rinse the chile pepper, remove the seeds and chop finely. Peel the garlic and crush into the chickpeas. Mix in the chile pepper. Add 1 tablespoon of peanut oil, the cilantro, cumin, peanut butter, lemon zest and lemon juice and season with salt, pepper and cinnamon. Mix well.

3.

Cut the bread into slices and toast for about 5 minutes in the oven until crispy.

Rinse the cilantro and pluck off the leaves.

Spread the toasted bread with the peanut paste and drizzle with the remaining peanut oil. Serve garnished with coriander.

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