Your Recipe

Brussels Sprouts and Chickpeas

Složka Množství Kalorie
Růžičková kapusta 453.592g 195kcal
Cizrna 180g 292kcal
Olivový olej 56g 495kcal
Vývar, kuřecí, domácí 180g 65kcal

Recipe Instructions:

1 cup dried chickpeas, soaked overnight
1/4 cup olive oil
1 shallot, finely chopped
3/4 cup chicken stock
1 pound brussels sprouts, trimmed and halved
2 tablespoons dry sherry (optional)


Drain the chickpeas and place in a saucepan with a lid. Cover with cold water by a couple of inches and bring to a boil. Lower to simmer and cook, covered, until the chickpeas are done, anywhere from 30 minutes to over an hour. When they are cooked, uncover the pan, take it off the heat and stir in a teaspoon of salt. Let cool for a half-hour, then drain the chickpeas and dry on a dish towel.
In a large frying pan, ideally with a lid, warm two tablespoons of olive oil over medium heat. Add the shallot and cook until soft. Then add the chickpeas, seasoning with salt and pepper, and sauté until lightly browned. Add 1/4 cup chicken stock and bring to a boil, scraping any browned bits off the bottom of the pan. Empty the entire pan into a bowl.
Wipe out the pan and warm the remaining two tablespoons of olive oil over high heat. When the oil is hot, add the brussels sprouts, keeping as many as possible cut-side down. Cook until the sprouts are dark-brown, then add the rest of the chicken stock, lower the heat, cover the pan (if not with a lid, then with foil), and cook briefly until the sprouts are crisp but just tender.
Add the chickpea mixture to the pan and cook until the chickpeas are warmed through. Pour in the optional sherry and serve hot or at room temperature.

nutriční údaje
Velikost porce 145 g | ml
Množství na porci 174
730
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 11g 14%
Nasycené tuky 1.5g 8%
Sodík 64mg 3%
Sacharidy celkem 16g 6%
Vláknina 5.2g 18%
Cukr 3.6g
Bílkoviny 6.1g 12%
Vitamin D 0mcg 0%
Vápník 47mg 4%
Železo 2mg 11%
Draslík 413mg 9%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 29.327 mcg 3%
Thiamin [B1] 0.15 mg 13%
Riboflavin [B2] 0.112 mg 9%
Niacin [B3] 1.196 mg 7%
Kyselina pantotenová [B5] 0.319 mg 6%
Vitamin B6 0.226 mg 13%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 99.215 mcg 0%
Vitamin C 64.709 mg 72%
Vitamin D 0 mcg 0%
Vitamin E 2.123 mg 14%
Vitamin K 140.688 mcg 117%
Betain 0.614 mg 0%
Cholin 30.067 mg 5%
Carbohydrates
živina Množství DV
Sacharidy celkem 16 g 6%
Sugars 3.6 g 7%
Vláknina 5.2 g 18%
Carbohydrate 15 g 0%
Čisté sacharidy 12.5g
aminokyseliny
živina Množství DV
Alanin 0.114 g 0%
Arginin 0.404 g 0%
Kyselina asparagová 0.313 g 0%
Cystein 0.052 g 0%
kyselina glutamová 0.465 g 0%
Glycin 0.111 g 0%
Histidin 0.131 g 0%
Izoleucin 0.214 g 0%
Leucin 0.304 g 0%
Lysin 0.294 g 0%
Metionin 0.059 g 0%
Fenylalanin 0.217 g 0%
Prolin 0.11 g 0%
Serin 0.134 g 0%
Treonin 0.189 g 0%
Tryptofan 0.053 g 0%
Tyrosin 0.066 g 0%
Valin 0.229 g 0%
Minerály
živina Množství DV
Vápník 47.44 mg 4%
Měď 0.17 mg 19%
Fluorid 0 mcg 0%
Železo 2.04 mg 11%
Hořčík 32.99 mg 8%
Mangan 0.56 mg 25%
Fosfor 110.66 mg 9%
Draslík 412.97 mg 9%
Selen 2.98 mcg 5%
Sodík 64.09 mg 3%
Zinek 0.82 mg 7%
další
živina Množství DV
Voda 110.735 g 0%
Popel 1.501 g 0%