Your Recipe

Brussels Sprouts and Chickpeas

Zutat  Menge  Kalorien 
Rosenkohl, roh 453.592g 195kcal
Kichererbsen 180g 292kcal
Olivenöl 56g 495kcal
Brühe, Huhn, hausgemacht 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.

Nährwertangaben 
Portionsgröße  145 g | ml
Menge pro Portion  174
730
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 11g 14%
Gesättigte Fettsäuren  1.5g 8%
Natrium 64mg 3%
Gesamte Kohlenhydrate  16g 6%
Ballaststoffe  5.2g 18%
Zucker  3.6g
Protein  6.1g 12%
Vitamin D 0mcg 0%
Kalzium 47mg 4%
Eisen  2mg 11%
Kalium 413mg 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 29.327 mcg 3%
Thiamin [B1] 0.15 mg 13%
Riboflavin [B2] 0.112 mg 9%
Niacin [B3] 1.196 mg 7%
Pantothensäure [B5] 0.319 mg 6%
Vitamin B6 0.226 mg 13%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  16 g 6%
Sugars 3.6 g 7%
Ballaststoffe  5.2 g 18%
Carbohydrate 15 g 0%
Netto-Kohlenhydrate 12.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.114 g 0%
Arginin 0.404 g 0%
Asparaginsäure 0.313 g 0%
Cystein 0.052 g 0%
Glutaminsäure 0.465 g 0%
Glycin 0.111 g 0%
Histidin 0.131 g 0%
Isoleucin 0.214 g 0%
Leucin 0.304 g 0%
Lysin 0.294 g 0%
Methionin 0.059 g 0%
Phenylalanin 0.217 g 0%
Prolin 0.11 g 0%
Serin 0.134 g 0%
Threonin 0.189 g 0%
Tryptophan 0.053 g 0%
Tyrosin 0.066 g 0%
Valin 0.229 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 47.44 mg 4%
Kupfer 0.17 mg 19%
Fluorid 0 mcg 0%
Eisen  2.04 mg 11%
Magnesium 32.99 mg 8%
Mangan 0.56 mg 25%
Phosphor 110.66 mg 9%
Kalium 412.97 mg 9%
Selen 2.98 mcg 5%
Natrium 64.09 mg 3%
Zink 0.82 mg 7%
andere
Nährstoff Menge  DV
Wasser 110.735 g 0%
Asche 1.501 g 0%