Your Recipe

Brussels Sprouts and Chickpeas

Ingrédient Quantité Calories
Choux de Bruxelles 453.592g 195kcal
Pois chiches 180g 292kcal
Huile d'olive 56g 495kcal
Bouillon, poulet, fait maison 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.

Valeurs nutritives
Taille des portions 145 g | ml
Quantité par portion 174
730
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 11g 14%
Gras saturés 1.5g 8%
Sodium 64mg 3%
Total des glucides 16g 6%
Fibres alimentaires 5.2g 18%
Sucre 3.6g
Protéine 6.1g 12%
Vitamine D 0mcg 0%
Calcium 47mg 4%
Fer 2mg 11%
Potassium 413mg 9%
* 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.
Vitamines
nutriment Quantité DV
Vitamine A 29.327 mcg 3%
Thiamine [B1] 0.15 mg 13%
Riboflavine [B2] 0.112 mg 9%
Niacine [B3] 1.196 mg 7%
Acide pantothénique [B5] 0.319 mg 6%
Vitamine B6 0.226 mg 13%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 99.215 mcg 0%
Vitamine C 64.709 mg 72%
Vitamine D 0 mcg 0%
Vitamine E 2.123 mg 14%
Vitamine K 140.688 mcg 117%
Bétaïne 0.614 mg 0%
Choline 30.067 mg 5%
Carbohydrates
nutriment Quantité DV
Total des glucides 16 g 6%
Sugars 3.6 g 7%
Fibres alimentaires 5.2 g 18%
Carbohydrate 15 g 0%
Glucides nets 12.5g
acides aminés
nutriment Quantité DV
Alanine 0.114 g 0%
Arginine 0.404 g 0%
Acide aspartique 0.313 g 0%
Cystéine 0.052 g 0%
Acide glutamique 0.465 g 0%
Glycine 0.111 g 0%
Histidine 0.131 g 0%
Isoleucine 0.214 g 0%
Leucine 0.304 g 0%
Lysine 0.294 g 0%
Méthionine 0.059 g 0%
Phénylalanine 0.217 g 0%
Proline 0.11 g 0%
Sérine 0.134 g 0%
Thréonine 0.189 g 0%
Tryptophane 0.053 g 0%
Tyrosine 0.066 g 0%
Valine 0.229 g 0%
Minéraux
nutriment Quantité DV
Calcium 47.44 mg 4%
Cuivre 0.17 mg 19%
Fluorure 0 mcg 0%
Fer 2.04 mg 11%
Magnésium 32.99 mg 8%
Manganèse 0.56 mg 25%
Phosphore 110.66 mg 9%
Potassium 412.97 mg 9%
Sélénium 2.98 mcg 5%
Sodium 64.09 mg 3%
Zinc 0.82 mg 7%
autres
nutriment Quantité DV
Eau 110.735 g 0%
Cendres 1.501 g 0%