Your Recipe

Chickpea Salad with Smashed Cucumbers

Zutat  Menge  Kalorien 
Zitronensaft 28.7g 6kcal
Gurke 480g 77kcal
Petersilie 30g 11kcal
Honig 21g 64kcal
Kichererbsen 400g 648kcal
Oregano getrocknet 2.02g 5kcal
Zwiebeln, rot, roh[pl:]Cebula, czerwona, surowa 26g 11kcal
Kirschtomaten, roh 170.097g 31kcal
Paprika, Jalapeno, roh 15g 4kcal
Kapern, Konserve 9g 2kcal
Tomaten, Trauben, roh 170.097g 46kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
12 oz. Persian cucumbers
Kosher salt and pepper
2 tbsp. fresh lemon juice
1 tsp. honey
2 tbsp. olive oil
1 tbsp. capers, drained and roughly chopped
1/4 tsp. dried oregano
1/2 very small red onion, finely chopped
1 jalapeño, seeded and finely chopped
1 15-ounce can chickpeas, rinsed
12 oz. mixed cherry and grape tomatoes (halved or sliced)
1/2 c. flat-leaf parsley, chopped
Crumbled feta cheese, for serving

Directions
Step 1
With side of chef’s knife, bash cucumbers slightly to crush, halve lengthwise, then cut each into 4 to 6 chunks. Transfer cucumbers to bowl and toss with 2 tsp salt. Let sit 10 minutes.
Step 2
Meanwhile, in large bowl, whisk together lemon juice and honey to dissolve. Whisk in oil, capers, oregano, and 1/4 teaspoon each salt and pepper. Add onion, jalapeño, and chickpeas and toss to combine. Let sit at least 10 minutes.
Step 3
Transfer cucumbers to colander and rinse, then shake off as much water as possible. Add to bowl with dressing, along with tomatoes and parsley, and toss to combine. Serve topped with feta if desired.

Nährwertangaben 
Portionsgröße  225 g | ml
Menge pro Portion  151
631
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 2.1g 3%
Gesättigte Fettsäuren  0.2g 1%
Natrium 48mg 2%
Gesamte Kohlenhydrate  28g 10%
Ballaststoffe  6.9g 25%
Zucker  8.7g
Protein  7.2g 14%
Vitamin D 0mcg 0%
Kalzium 66mg 5%
Eisen  2.8mg 16%
Kalium 507mg 11%
* 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 39.365 mcg 4%
Thiamin [B1] 0.138 mg 11%
Riboflavin [B2] 0.104 mg 8%
Niacin [B3] 0.957 mg 6%
Pantothensäure [B5] 0.463 mg 9%
Vitamin B6 0.186 mg 11%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 134.964 mcg 0%
Vitamin C 26.609 mg 30%
Vitamin D 0 mcg 0%
Vitamin E 0.897 mg 6%
Vitamin K 104.142 mcg 87%
Betain 0.121 mg 0%
Cholin 39.366 mg 7%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  28.3 g 10%
Sugars 8.7 g 17%
Ballaststoffe  6.9 g 25%
Carbohydrate 24.9 g 0%
Netto-Kohlenhydrate 19.6g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.292 g 0%
Arginin 0.606 g 0%
Asparaginsäure 0.785 g 0%
Cystein 0.086 g 0%
Glutaminsäure 1.329 g 0%
Glycin 0.28 g 0%
Histidin 0.178 g 0%
Isoleucin 0.283 g 0%
Leucin 0.464 g 0%
Lysin 0.437 g 0%
Methionin 0.086 g 0%
Phenylalanin 0.349 g 0%
Prolin 0.28 g 0%
Serin 0.329 g 0%
Threonin 0.25 g 0%
Tryptophan 0.065 g 0%
Tyrosin 0.165 g 0%
Valin 0.282 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 65.83 mg 5%
Kupfer 0.32 mg 36%
Fluorid 1.94 mcg 0%
Eisen  2.81 mg 16%
Magnesium 54.03 mg 13%
Mangan 0.85 mg 37%
Phosphor 152.44 mg 12%
Kalium 506.52 mg 11%
Selen 2.81 mcg 5%
Natrium 47.8 mg 2%
Zink 1.37 mg 12%
andere
Nährstoff Menge  DV
Wasser 186.154 g 0%
Asche 1.524 g 0%