Your Recipe

Smashed Chickpea Salad with Dill

Zutat  Menge  Kalorien 
Zitrone 58g 17kcal
Sellerie 18g 3kcal
Kichererbsen 425.243g 689kcal
Olivenöl 28g 248kcal
frische Petersilie 9.46g 3kcal
Dillkraut frisch 13.6g 6kcal
Zwiebeln, rot, roh[pl:]Cebula, czerwona, surowa 150g 66kcal

Recipe Instructions:

Ingredients
15 ounces canned chickpeas drained and rinsed
2 stalks celery minced
1/2 cup red onion minced
1/4 cup fresh dill minced
1/4 cup parsley minced
2 tablespoons extra virgin olive oil
1 lemon zest and juice
salt and pepper to taste
Instructions
Place drained and rinsed chickpeas in a large bowl and gently mash them until they're about halfway mashed.
Zest lemon over the chickpeas then slice in half and juice the lemon into the bowl. Add all remaining ingredients to the bowl and toss well. Check for seasoning and adjust accordingly. Serve room temperature or chill to enjoy later.
Notes
Store in an air-tight refrigerated container for up to 4 days.

Nährwertangaben 
Portionsgröße  176 g | ml
Menge pro Portion  258
1079
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 9.9g 13%
Gesättigte Fettsäuren  1.3g 6%
Natrium 15mg 1%
Gesamte Kohlenhydrate  35g 13%
Ballaststoffe  9.5g 34%
Zucker  7.7g
Protein  10g 20%
Vitamin D 2.9mcg 14%
Kalzium 74mg 6%
Eisen  3.7mg 20%
Kalium 453mg 10%
* 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. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 25.279 mcg 3%
Thiamin [B1] 0.134 mg 11%
Riboflavin [B2] 0.085 mg 7%
Niacin [B3] 0.673 mg 4%
Pantothensäure [B5] 0.366 mg 7%
Vitamin B6 0.171 mg 10%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 194.764 mcg 0%
Vitamin C 18.279 mg 20%
Vitamin D 2.89 mcg 14%
Vitamin E 1.432 mg 10%
Vitamin K 48.571 mcg 40%
Betain 0.012 mg 0%
Cholin 46.839 mg 9%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  34.7 g 13%
Sugars 7.7 g 15%
Ballaststoffe  9.5 g 34%
Carbohydrate 30.8 g 0%
Netto-Kohlenhydrate 27g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.417 g 0%
Arginin 0.896 g 0%
Asparaginsäure 1.132 g 0%
Cystein 0.128 g 0%
Glutaminsäure 1.668 g 0%
Glycin 0.402 g 0%
Histidin 0.264 g 0%
Isoleucin 0.414 g 0%
Leucin 0.682 g 0%
Lysin 0.644 g 0%
Methionin 0.125 g 0%
Phenylalanin 0.512 g 0%
Prolin 0.403 g 0%
Serin 0.485 g 0%
Threonin 0.356 g 0%
Tryptophan 0.092 g 0%
Tyrosin 0.239 g 0%
Valin 0.406 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 74.44 mg 6%
Kupfer 0.41 mg 46%
Fluorid 0.18 mcg 0%
Eisen  3.67 mg 20%
Magnesium 59.86 mg 14%
Mangan 1.2 mg 52%
Phosphor 200.99 mg 16%
Kalium 453.21 mg 10%
Selen 4.2 mcg 8%
Natrium 15.25 mg 1%
Zink 1.76 mg 16%
andere
Nährstoff Menge  DV
Wasser 119.419 g 0%
Asche 1.313 g 0%