White Asparagus with Chickpeas and Poached Egg
White asparagus with chickpeas and poached egg - Protein-rich and vegetarian
Healthy, because
Even smarter
Nutritional values
Chickpeas provide us with satiating carbohydrates and vegetable protein. The iron that is also present is relevant for blood formation and our performance. In addition, the legumes offer vitamin E, which scavenges free radicals and thus ensures beautiful skin. Allylseed oil from the radishes is not only responsible for the slightly spicy taste, but also promotes our digestion and gets the intestines going.
If you have a little more time, you should use dried chickpeas, because with them, unlike the canned variety, no salt is added.
(Percentage of daily recommendation)
| Calorie | 512 cal. | (24 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 56 g | (37 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 16.4 g | (55 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 9.3 mg | (78 %) | ||
| Vitamin K | 152 μg | (253 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 7.7 mg | (64 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 269 μg | (90 %) | ||
| Pantothenic acid | 2.9 mg | (48 %) | ||
| Biotin | 22.7 μg | (50 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 65 mg | (68 %) | ||
| Potassium | 1,070 mg | (27 %) | ||
| Calcium | 183 mg | (18 %) | ||
| Magnesium | 135 mg | (45 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 38 μg | (19 %) | ||
| Zinc | 4.1 mg | (51 %) | ||
| Saturated fatty acids | 4.4 g | |||
| Uric acid | 152 mg | |||
| Cholesterol | 243 mg |
Ingredients
- Ingredients
- 36 ozs white Asparagus
- ¼ oz butter
- 2 tsps honey
- Iodized salt
- 28 ozs chickpeas (drained weight; can)
- 3 Tbsps olive oil
- 1 tsp Ras el hanout (Arabic spice mixture)
- ½ tsp sweet ground paprika
- 1 bunch Radish
- 4 parsley
- 1 tsp medium hot Mustard
- 2 Tbsps Orange juice
- 1 Tbsp apple cider vinegar
- 1 ¾ ozs Vinegar
- 4 eggs
- 8 slices Whole Wheat Bread
Preparation steps
Peel the asparagus, wash and cut off the woody ends. Put asparagus in a pot with butter, 1 tsp honey and salt, cover with water, bring to a boil and cook on low heat for about 15 minutes. Then remove about 3 Tbsp of cooking juices.
Meanwhile, rinse chickpeas and drain. Heat 1 tablespoon oil in a frying pan and sauté chickpeas for 5 minutes over medium heat. Season with ras el hanout, paprika powder and salt.
Clean radishes, wash and cut into very thin slices. Wash parsley, shake dry and chop.
Stir dressing from drained cooking juices, mustard, orange juice, apple cider vinegar, remaining honey, remaining olive oil and salt.
For the eggs, boil vinegar with about 34 ounces of water. Stir the water with a spoon to create a whirlpool. Crack eggs one by one into a ladle, slide into the water and poach over low heat for 4-5 minutes. Then remove with a skimmer and drain on kitchen paper.
Lift the asparagus out of the stock, drain and arrange on plates. Arrange chickpeas and radish slices on top and place eggs on top. Drizzle everything with dressing and sprinkle with parsley. Serve with bread.
