Difference between revisions of "Savory chickpeas"

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(Created page with "Difficulty: 1/5 Preparation and cooking time: 20 minutes Ingredients: *2 cans chickpeas *1 1/2 tsp garlic powder *1 tsp onion powder *1 1/2 tsp paprika *1 tsp olive oil *1...")
 
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Preparation and cooking time: 20 minutes
 
Preparation and cooking time: 20 minutes
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Servings: 1
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{| class="wikitable sortable mw-collapsible"
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|-
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| colspan="3"|'''''Nutrition facts per serving'''''
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|-
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| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 756         (''calories in whole recipe: 756'')'''
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|-
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| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''66%'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''37.5g'''''
 +
| style="background-color:#FFCEB5;"|Protein: lysine
 +
| style="background-color:#FFCEB5;"|120%
 +
| style="background-color:#FFCEB5;"|2.4g
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|-
 +
| style="background-color:#FFCEB5;"|Protein: methionine
 +
| style="background-color:#FFCEB5;"|53%
 +
| style="background-color:#FFCEB5;"|0.5g
 +
|-
 +
| style="background-color:#FFCEB5;"|Protein: isoleucine
 +
| style="background-color:#FFCEB5;"|87%
 +
| style="background-color:#FFCEB5;"|1.5g
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|-
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| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
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| rowspan="3" style="background-color:#B5E6FF;"|'''''89%'''''
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| rowspan="3" style="background-color:#B5E6FF;"|'''''116.8g'''''
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| style="background-color:#B5E6FF;"|Fibers
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| style="background-color:#B5E6FF;"|88%
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| style="background-color:#B5E6FF;"|33.7g
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|-
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| style="background-color:#B5E6FF;"|Net carbs
 +
| style="background-color:#B5E6FF;"|n/a
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| style="background-color:#B5E6FF;"|83.1g
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|-
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| style="background-color:#B5E6FF;"|Sugars
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|19.9g
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|-
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| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
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| rowspan="3" style="background-color:#EDCBFF;"|'''''28%'''''
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| rowspan="3" style="background-color:#EDCBFF;"|'''''18.5g'''''
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| style="background-color:#EDCBFF;"|Omega-3
 +
| style="background-color:#EDCBFF;"|13%
 +
| style="background-color:#EDCBFF;"|0.2g
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|-
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| style="background-color:#EDCBFF;"|Omega-6
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| style="background-color:#EDCBFF;"|25%
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| style="background-color:#EDCBFF;"|4.3g
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|-
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| style="background-color:#EDCBFF;"|Saturated fats
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| style="background-color:#EDCBFF;"|n/a
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| style="background-color:#EDCBFF;"|1.7g
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|-
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| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 +
| style="background-color:#FEE1C3; width:55px;"|214%
 +
| style="background-color:#FEE1C3; width:55px;"|2.6mg
 +
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 +
| style="background-color:#FEE1C3; width:55px;"|194%
 +
| style="background-color:#FEE1C3; width:55px;"|2.5mg
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|-
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| style="background-color:#FEE1C3;"|Vitamin B3
 +
| style="background-color:#FEE1C3;"|94%
 +
| style="background-color:#FEE1C3;"|15.1mg
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| style="background-color:#FEE1C3;"|Vitamin B5
 +
| style="background-color:#FEE1C3;"|30%
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| style="background-color:#FEE1C3;"|1.5mg
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|-
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| style="background-color:#FEE1C3;"|Vitamin B6
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| style="background-color:#FEE1C3;"|240%
 +
| style="background-color:#FEE1C3;"|3.1mg
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| style="background-color:#FEE1C3;"|Folate
 +
| style="background-color:#FEE1C3;"|73%
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| style="background-color:#FEE1C3;"|295.8μg
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|-
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| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
 +
| style="background-color:#FEE1C3;"|9%
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| style="background-color:#FEE1C3;"|89.3μg
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| style="background-color:#FEE1C3;"|Vitamin C
 +
| style="background-color:#FEE1C3;"|1%
 +
| style="background-color:#FEE1C3;"|1.1mg
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|-
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| style="background-color:#FEE1C3;"|Vitamin E
 +
| style="background-color:#FEE1C3;"|20%
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| style="background-color:#FEE1C3;"|3.1mg
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| style="background-color:#FEE1C3;"|Vitamin K
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| style="background-color:#FEE1C3;"|18%
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| style="background-color:#FEE1C3;"|21.9μg
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|-
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| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
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| style="background-color:#FEE1C3;"|/
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| style="background-color:#FEE1C3;"|/
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| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
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| style="background-color:#FEE1C3;"|/
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| style="background-color:#FEE1C3;"|/
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|-
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| style="background-color:#B5FFBB;"|Calcium
 +
| style="background-color:#B5FFBB;"|23%
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| style="background-color:#B5FFBB;"|239.3mg
 +
| style="background-color:#B5FFBB;"|Copper
 +
| style="background-color:#B5FFBB;"|142%
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| style="background-color:#B5FFBB;"|1.3mg
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|-
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| style="background-color:#B5FFBB;"|Iron
 +
| style="background-color:#B5FFBB;"|80%
 +
| style="background-color:#B5FFBB;"|6.4mg
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| style="background-color:#B5FFBB;"|Magnesium
 +
| style="background-color:#B5FFBB;"|35%
 +
| style="background-color:#B5FFBB;"|142.3mg
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|-
 +
| style="background-color:#B5FFBB;"|Manganese
 +
| style="background-color:#B5FFBB;"|183%
 +
| style="background-color:#B5FFBB;"|4.2mg
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| style="background-color:#B5FFBB;"|Phosphorus
 +
| style="background-color:#B5FFBB;"|69%
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| style="background-color:#B5FFBB;"|489.8mg
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|-
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| style="background-color:#B5FFBB;"|Potassium
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| style="background-color:#B5FFBB;"|17%
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| style="background-color:#B5FFBB;"|842.9mg
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| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
 +
| style="background-color:#B5FFBB;"|40%
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| style="background-color:#B5FFBB;"|22.2μg
 +
|-
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| style="background-color:#B5FFBB;"|Zinc
 +
| style="background-color:#B5FFBB;"|38%
 +
| style="background-color:#B5FFBB;"|4.2mg
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| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
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|}
  
 
Ingredients:
 
Ingredients:

Revision as of 15:40, 20 March 2021

Difficulty: 1/5

Preparation and cooking time: 20 minutes

Servings: 1

Nutrition facts per serving
CALORIES PER SERVING (kcal): 756         (calories in whole recipe: 756)
Proteins 66% 37.5g Protein: lysine 120% 2.4g
Protein: methionine 53% 0.5g
Protein: isoleucine 87% 1.5g
Carbohydrates 89% 116.8g Fibers 88% 33.7g
Net carbs n/a 83.1g
Sugars n/a 19.9g
Fats 28% 18.5g Omega-3 13% 0.2g
Omega-6 25% 4.3g
Saturated fats n/a 1.7g
Vitamin B1 214% 2.6mg Vitamin B2 194% 2.5mg
Vitamin B3 94% 15.1mg Vitamin B5 30% 1.5mg
Vitamin B6 240% 3.1mg Folate 73% 295.8μg
Vitamin A 9% 89.3μg Vitamin C 1% 1.1mg
Vitamin E 20% 3.1mg Vitamin K 18% 21.9μg
Vitamin B12 / / Vitamin D / /
Calcium 23% 239.3mg Copper 142% 1.3mg
Iron 80% 6.4mg Magnesium 35% 142.3mg
Manganese 183% 4.2mg Phosphorus 69% 489.8mg
Potassium 17% 842.9mg Selenium 40% 22.2μg
Zinc 38% 4.2mg Sodium to taste

Ingredients:

  • 2 cans chickpeas
  • 1 1/2 tsp garlic powder
  • 1 tsp onion powder
  • 1 1/2 tsp paprika
  • 1 tsp olive oil
  • 1 1/2 tsp nutritional yeast
  • Black pepper
  • Salt to taste

Instructions:

  • Open the cans of chickpeas, and pour out only about 1/3 of the brine, pouring the rest of the brine and the chickpeas in a medium-sized pot.
  • Put the pot on the stove and turn the stove on high heat. Add the rest of the ingredients, except for the olive oil and the nutritional yeast.
  • Stir occasionally while the brine boils, for the chickpeas not to stick to the pot. Boil until the brine has reduced completely, and only a thick red-ish paste remains covering the chickpeas - this should take about 15 minutes.
  • Turn off the heat, and stir in the olive oil and the nutritional yeast. Adjust for salt.
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