Tortilla with Chickpea Patties, Grilled Vegetables and Hummus
Tortilla with chickpea patties, grilled vegetables and hummus - Smart soul food with Asian flavors
Healthy, because
Even smarter
Nutritional values
Chickpeas convince with calcium and phosphorus - a combination that strengthens bones and teeth. And: Their dietary fiber has a positive effect on blood sugar levels.
The grilling season is already over? No problem: You can prepare the chickpea dumplings just as well in a (grill) pan, the vegetables also become nicely aromatic in the oven.
(Percentage of daily recommendation)
| Calorie | 440 cal. | (21 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.8 g | (36 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 54.1 μg | (90 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.5 mg | (29 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 103 μg | (34 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 6.7 μg | (15 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 812 mg | (20 %) | ||
| Calcium | 89 mg | (9 %) | ||
| Magnesium | 87 mg | (29 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 99 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 32 ozs chickpeas (can; drained weight)
- 1 onion
- 3 garlic cloves
- ¾ oz parsley (0.5 Bunch)
- salt
- peppers
- 2 tsps ground Cumin
- ½ tsp Chili powder
- 4 organic lemons
- 1 tsp ground cilantro
- 7 Tbsps olive oil
- 18 ozs Eggplant (2 small eggplants)
- 22 ozs young Zucchini (2 zucchini)
- 5 ozs Cherry tomatoes
- 2 ozs lettuce leaves (2 handfuls)
- 4 Whole Grain Tortilla
Kitchen utensils
Preparation steps
For the chickpea dumplings, rinse 18-ounce chickpeas and drain. Peel onion and garlic, and set aside 1 clove. Wash parsley, shake dry, set aside some leaves, and chop the rest coarsely. Puree chickpeas with onion, garlic, and parsley with a hand blender, and season everything with salt, pepper, 1 tsp cumin, and chili powder. Shape 8-12 rounds from the mixture and set aside.
For the hummus, rinse remaining chickpeas, drain. Rinse lemons in hot water, rub dry, grate zest from 1 lemon and squeeze juice. Finely puree chickpeas with lemon zest and juice, remaining cumin, coriander, garlic clove set aside and 6 tablespoons oil using a hand blender and season with salt and pepper.
For the grilled vegetables, clean, wash and slice the eggplant and zucchini. Wash and halve cherry tomatoes. Cut remaining lemons in half. Grease a grill grate with remaining oil. Grill chickpea buns and eggplant, turning, for 5-6 minutes. Place zucchini and lemons, cut side down, on the grill grate and grill for 5-6 minutes, creating a grill pattern.
Place cherry tomatoes in a grill pan and grill, turning, for 4 minutes. Salt and pepper the vegetables.
Clean lettuce leaves, wash and spin dry. Warm tortilla patties on hot grill for 2 minutes. Place on plates, spread with hummus and grill vegetables with lettuce leaves on top. Arrange chickpea patties on top and garnish with grilled lemons and remaining parsley.
