Your Recipe

CHICKPEA AVOCADO MASH WITH LEMON

Ingrédient Quantité Calories
Avocats 150g 240kcal
Jus de citron 14.4g 3kcal
Pois chiches (haricots garbanzo, bengal gram), graines mûres, en conserve, solides et liquides 425.2425g 374kcal

Recipe Instructions:

Ingredients

15 oz. can chickpeas (or 1 1/2 cups cooked chickpeas)
1 large ripe avocado
2 Tbsp. fresh lemon juice (about 1/2 lemon, or more to taste)
Salt and pepper to taste
Optional add-ins:
1-2 Tbsp. hummus, a couple shakes of garlic powder, fresh herbs, etc.

Instructions

Rinse and drain chickpeas and place in a medium bowl. Mash with a potato masher. (Mash thoroughly for a smoother consistency, or not as much for chunky texture.)
Cut avocado in half and remove pit and peel. Place avocado flesh in bowl. Add lemon juice, salt/pepper, and any other desired additions.
Mash again to combine. Serve immediately or refrigerate covered for 2-3 days.

Valeurs nutritives
Taille des portions 197 g | ml
Quantité par portion 206
861
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 10g 13%
Gras saturés 1.3g 7%
Sodium 398mg 17%
Total des glucides 24g 9%
Fibres alimentaires 9.6g 34%
Sucre 0.5g
Protéine 8g 16%
Vitamine D 0mcg 0%
Calcium 56mg 4%
Fer 2mg 11%
Potassium 452mg 10%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
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Vitamines
nutriment Quantité DV
Vitamine A 4.917 mcg 1%
Thiamine [B1] 0.08 mg 7%
Riboflavine [B2] 0.087 mg 7%
Niacine [B3] 1.058 mg 7%
Acide pantothénique [B5] 1.125 mg 22%
Vitamine B6 0.801 mg 47%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 76.897 mcg 0%
Vitamine C 6.999 mg 8%
Vitamine D 0 mcg 0%
Vitamine E 1.042 mg 7%
Vitamine K 10.5 mcg 9%
Bétaïne 0.5 mg 0%
Choline 53.554 mg 10%
Carbohydrates
nutriment Quantité DV
Total des glucides 23.7 g 9%
Sugars 0.5 g 1%
Fibres alimentaires 9.6 g 34%
Carbohydrate 4.6 g 0%
Glucides nets 23.3g
acides aminés
nutriment Quantité DV
Alanine 0.355 g 0%
Arginine 0.705 g 0%
Acide aspartique 0.943 g 0%
Cystéine 0.108 g 0%
Acide glutamique 1.371 g 0%
Glycine 0.344 g 0%
Histidine 0.217 g 0%
Isoleucine 0.343 g 0%
Leucine 0.57 g 0%
Lysine 0.535 g 0%
Méthionine 0.111 g 0%
Phénylalanine 0.424 g 0%
Proline 0.338 g 0%
Sérine 0.41 g 0%
Thréonine 0.297 g 0%
Tryptophane 0.081 g 0%
Tyrosine 0.199 g 0%
Valine 0.348 g 0%
Minéraux
nutriment Quantité DV
Calcium 55.9 mg 4%
Cuivre 0.31 mg 34%
Fluorure 3.5 mcg 0%
Fer 2.02 mg 11%
Magnésium 53.06 mg 13%
Manganèse 1.23 mg 54%
Phosphore 139.78 mg 11%
Potassium 451.56 mg 10%
Sélénium 3.04 mcg 6%
Sodium 397.61 mg 17%
Zinc 1.3 mg 12%
autres
nutriment Quantité DV
Eau 152.303 g 0%
Cendres 2.345 g 0%