Your Recipe

Chickpea and Kale Breakfast Skillet

Zutat  Menge  Kalorien 
Grünkohl 24g 8kcal
Spiegelei 92g 180kcal
Knoblauch 6g 9kcal
Olivenöl 28g 248kcal
Basilikum frisch 19g 4kcal
Kichererbsen (Kicherbohnen, Bengal-Gramm), reife Samen, Konserven, abgetropfte Feststoffe 425g 591kcal

Recipe Instructions:

ingredients
1 15 ounce can of chickpeas, rinsed and patted dry
2 cloves of garlic, finely minced
1–2 tablespoons of olive oil
1 1/2 cups of kale, washed and patted dry
1/2 cup of fresh chopped leafy herbs (I used basil since it’s in season but cilantro, parsley, etc would be great! you can also mix them).
salt and pepper to taste
optional: 1-2 fried eggs (poached would be great as well!)
instructions
Place your cleaned and dried chickpeas in a large skillet over medium heat. Add in the minced garlic and 1 tablespoon of olive oil. Stir to combine.
If needed/ desired, add in more olive oil. I wanted to minimize the amount of oil I was adding in so instead, I added a bit of water to the skillet to keep it from getting to dry. Within minutes, the water is absorbed/ evaporated. Add even more if needed.
Cook for 10 minutes or until the chickpeas begin to crisp up.
Salt and pepper to taste (this is a good time to add other spices if desired…turmeric maybe? or cumin?)
Turn the heat to low and add in the kale and fresh herbs. Continue to cook until the greens are wilted. Take off of heat.
Top with a fried egg and enjoy!!

Nährwertangaben 
Portionsgröße  297 g | ml
Menge pro Portion  520
2176
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 27g 35%
Gesättigte Fettsäuren  4.4g 22%
Natrium 626mg 27%
Gesamte Kohlenhydrate  50g 18%
Ballaststoffe  14g 51%
Zucker  8.9g
Protein  22g 44%
Vitamin D 1mcg 5%
Kalzium 177mg 14%
Eisen  3.8mg 21%
Kalium 420mg 9%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 156.865 mcg 17%
Thiamin [B1] 0.1 mg 8%
Riboflavin [B2] 0.312 mg 24%
Niacin [B3] 0.584 mg 4%
Pantothensäure [B5] 0.846 mg 17%
Vitamin B6 0.401 mg 24%
Cobalamin [B12] 0.446 mcg 0%
Folat [B9] 139.45 mcg 0%
Vitamin C 14.067 mg 16%
Vitamin D 1.012 mcg 5%
Vitamin E 3.392 mg 23%
Vitamin K 104.484 mcg 87%
Betain 0.226 mg 0%
Cholin 147.701 mg 27%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  50 g 18%
Sugars 8.9 g 18%
Ballaststoffe  14.3 g 51%
Carbohydrate 2.2 g 0%
Netto-Kohlenhydrate 41.1g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.046 g 0%
Arginin 1.877 g 0%
Asparaginsäure 2.511 g 0%
Cystein 0.348 g 0%
Glutaminsäure 3.565 g 0%
Glycin 0.876 g 0%
Histidin 0.597 g 0%
Isoleucin 1.018 g 0%
Leucin 1.667 g 0%
Lysin 1.504 g 0%
Methionin 0.396 g 0%
Phenylalanin 1.182 g 0%
Prolin 0.913 g 0%
Serin 1.272 g 0%
Threonin 0.868 g 0%
Tryptophan 0.24 g 0%
Tyrosin 0.645 g 0%
Valin 1.101 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 177.01 mg 14%
Kupfer 0.62 mg 69%
Fluorid 0.55 mcg 0%
Eisen  3.77 mg 21%
Magnesium 72.02 mg 17%
Mangan 2.08 mg 90%
Phosphor 296.04 mg 24%
Kalium 419.63 mg 9%
Selen 22.38 mcg 41%
Natrium 625.5 mg 27%
Zink 2.14 mg 19%
andere
Nährstoff Menge  DV
Wasser 194.971 g 0%
Asche 2.885 g 0%