Garbanzo Bean Salad
(0 votes)
(0 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
285
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 285 cal. | (14 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.8 g | (26 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin K | 17.8 μg | (30 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 70 μg | (23 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 6.6 μg | (15 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 47 mg | (49 %) | ||
| Potassium | 552 mg | (14 %) | ||
| Calcium | 89 mg | (9 %) | ||
| Magnesium | 88 mg | (29 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 203 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the salad
- 300 grams fresh peeled Broad bean
- 400 grams chickpeas (canned)
- For the marinade
- ½ onion
- 1 garlic clove
- 3 Tbsps olive oil
- 450 grams Diced tomatoes (canned)
- salt
- freshly ground peppers
- fresh cilantro (Volume at will)
Preparation steps
1.
Bring salted water to a boil in a pot. Blanch the broad beans in the water for 3 minutes. Rinse under cold water, drain, and remove from the shell. Rinse the chickpeas and drain briefly.
2.
For the marinade, peel and finely dice the onion and garlic. Heat the olive oil and sauté both, then add the tomatoes. Season to taste with salt and pepper, then mix into the chickpeas and the beans. Remove the leaves from the cilantro, and mix into the salad. Garnish with cilantro leaves and serve.
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