Toasted Bread with Chickpeas, Tomatoes and Cucumbers
(1 vote)
(1 vote)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
382
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 382 cal. | (18 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 60 g | (40 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 7.8 g | (26 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 16.4 μg | (27 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 72 μg | (24 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 5.4 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 431 mg | (11 %) | ||
| Calcium | 100 mg | (10 %) | ||
| Magnesium | 69 mg | (23 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 137 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 300 grams chickpeas (canned)
- 2 red onions
- ½ Cucumber
- 250 grams Cherry tomatoes
- 2 Tbsps White vinegar
- 2 Tbsps olive oil
- salt
- freshly ground peppers
- ½ tsp medium-hot Mustard
- 1 pinch sugar
- 1 Baguette (or 4 small baguettes)
- 1 Tbsp minced Basil
- Fresh herbs (for sprinkling)
Preparation steps
1.
Drain the chickpeas well. Peel the onions and cut into strips. Rinse the cucumber, quarter lengthwise and thinly slice. Rinse the tomatoes, remove the cores and cut into wedges. For the dressing, whisk together the vinegar and oil and season with salt, pepper, sugar and mustard.
2.
Mix the chickpeas with the cucumbers, tomatoes and onions and marinate with the dressing. Cut the baguette in half crosswise into four pieces and toast on the cut surfaces. Stir in the basil and top the baguette with the salad. Sprinkle with herbs to taste and serve immediately.
