Vegetable Salad with Chickpeas
Nutritional values
(Percentage of daily recommendation)
| Calorie | 409 cal. | (19 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 10.5 g | (35 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 9.1 mg | (76 %) | ||
| Vitamin K | 75.7 μg | (126 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.8 mg | (48 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 133 μg | (44 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 11.3 μg | (25 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 150 mg | (158 %) | ||
| Potassium | 695 mg | (17 %) | ||
| Calcium | 139 mg | (14 %) | ||
| Magnesium | 118 mg | (39 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 240 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 400 grams chickpeas (canned)
- 200 grams green Beans
- salt
- 200 grams Corn kernel (shucked)
- 2 red Bell pepper
- 1 Eggplant
- 1 red onion
- 30 grams Cashews
- 6 Tbsps Canola oil
- 2 sprigs mint
- 1 handful parsley
- 2 Tbsps apple cider vinegar
- 1 Tbsp grainy Mustard
- 2 Tbsps lemon juice
- 1 Tbsp Maple syrup
- freshly ground peppers
Preparation steps
Drain chickpeas well. Rinse, trim and boil green beans in salted water, 6-8 minutes. During the last 2 minutes of cooking time, add corn. Drain beans and corn, rinse with cold water, and let drain again. Rinse and halve peppers, remove seeds and ribs, and into small cubes.
Rinse, trim and cut eggplant into small cubes. Peel and cut onion into small cubes. Toast cashews in a hot pan until fragrant. Remove from pan. Add 2 tablespoons oil to the pan and fry eggplant and onions, 4-5 minutes.
Rinse herbs, shake dry, strip leaves from stems and set aside about half of leaves for garnish. Finely chop remaining herbs.
For the dressing: Whisk together cider vinegar, mustard, lemon juice, maple syrup and remaining oil. Season with salt and pepper. Mix dressing with all prepared salad ingredients and let marinate about 15 minutes. Season salad to taste, and transfer to a large serving bowl. Sprinkle with cashews and garnish with remaining herbs.
