Your Recipe

Chickpea Omelette

Zutat  Menge  Kalorien 
Karotten, roh 32g 13kcal
Zwiebeln 40g 16kcal
Paprika, roh, gelb, süß 37.5g 10kcal
Zucchini 98g 21kcal
Leitungswasser 180g 0kcal
Olivenöl 56g 495kcal
frische Petersilie 3.8g 1kcal
Oregano getrocknet 5.4g 14kcal
Cayenne Pfeffer 1.4g 4kcal
Kichererbsenmehl (Besan) 92g 356kcal
Schwarzer Pfeffer, gemahlen 2.3g 6kcal
Radicchio, roh 92.5g 21kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 cup chickpea flour

¾ cup water

¼ cup olive oil, divided

1 tablespoon dried oregano

1 teaspoon ground black pepper

½ teaspoon cayenne pepper

½ teaspoon ground kala namak (Indian black salt) (Optional)

¼ cup chopped onion

¼ cup diced carrot

¼ cup thinly sliced red bell pepper

½ zucchini, sliced into rounds

¼ head radicchio, cut into thin strips

1 tablespoon minced fresh parsley

Directions
Preheat the oven to 400 degrees F (200 degrees C).

Mix chickpea flour and water with a fork until there are no lumps. Add 2 tablespoons olive oil and mix until combined. Add oregano, pepper, cayenne, and black salt; mix well and set aside.

Heat 1 tablespoon olive oil in an oven-proof, nonstick skillet over medium-high heat. Add onion, carrot, and red bell pepper. Cook and stir until onion is translucent and carrot and bell pepper have begun to soften, about 5 minutes.

Add 1 tablespoon oil and reduce heat to medium. Add zucchini; cook and stir until softened and browned on both sides, 2 to 3 minutes. Make sure zucchini is evenly distributed in a single layer. Sprinkle radicchio evenly on top. Cover and cook until radicchio begins to wilt, about 1 minute. Do not stir vegetables during this time.

Give the chickpea mixture a stir and evenly pour into the skillet in a circular motion, starting in the middle and moving outwards over the vegetables. Cook over medium heat until edges begin to firm, 3 to 5 minutes.

Transfer skillet to the preheated oven. Cook until top is firm and edges begin to pull away from the sides, about 20 minutes. Turn on broiler and broil omelette until browned, about 2 minutes.

Remove from the oven and let sit, uncovered, for about 1 minute. Loosen edges with a rubber scraper or spatula. Place a large plate over the skillet and invert omelette onto the plate. Allow to cool for 2 to 3 minutes before sprinkling parsley on top. Serve warm.

Nährwertangaben 
Portionsgröße  320 g | ml
Menge pro Portion  479
2004
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 32g 41%
Gesättigte Fettsäuren  4.4g 22%
Natrium 60mg 3%
Gesamte Kohlenhydrate  38g 14%
Ballaststoffe  8.8g 31%
Zucker  7.8g
Protein  13g 27%
Vitamin D 0mcg 0%
Kalzium 106mg 8%
Eisen  4.5mg 25%
Kalium 948mg 20%
* 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 201.842 mcg 22%
Thiamin [B1] 0.291 mg 24%
Riboflavin [B2] 0.135 mg 10%
Niacin [B3] 1.862 mg 12%
Pantothensäure [B5] 0.759 mg 15%
Vitamin B6 0.473 mg 28%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 264.26 mcg 0%
Vitamin C 49.957 mg 56%
Vitamin D 0 mcg 0%
Vitamin E 6.594 mg 44%
Vitamin K 192.573 mcg 160%
Betain 0.498 mg 0%
Cholin 10.409 mg 2%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  37.8 g 14%
Sugars 7.8 g 16%
Ballaststoffe  8.8 g 31%
Carbohydrate 8.4 g 0%
Netto-Kohlenhydrate 30g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.17 g 0%
Arginin 0.116 g 0%
Asparaginsäure 0.314 g 0%
Cystein 0.037 g 0%
Glutaminsäure 0.34 g 0%
Glycin 0.09 g 0%
Histidin 0.059 g 0%
Isoleucin 0.125 g 0%
Leucin 0.17 g 0%
Lysin 0.147 g 0%
Methionin 0.036 g 0%
Phenylalanin 0.104 g 0%
Prolin 0.12 g 0%
Serin 0.092 g 0%
Threonin 0.107 g 0%
Tryptophan 0.038 g 0%
Tyrosin 0.062 g 0%
Valin 0.137 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 105.82 mg 8%
Kupfer 0.69 mg 77%
Fluorid 65.21 mcg 0%
Eisen  4.49 mg 25%
Magnesium 116.88 mg 28%
Mangan 1.26 mg 55%
Phosphor 235.59 mg 19%
Kalium 947.92 mg 20%
Selen 4.76 mcg 9%
Natrium 60.01 mg 3%
Zink 2.24 mg 20%
andere
Nährstoff Menge  DV
Wasser 234.517 g 0%
Asche 2.887 g 0%