chick peas
¿Cómo cocinar Ensalada de espinacas y garbanzos?
¿Cómo cocinar Ensalada de espinacas y garbanzos?
Spinach chick peas salad
I know it ’s healthy and nutritious. I know it ’s high in value and looks beautiful. I know it ’s low in calories to maintain its shape.
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Raciones:
Calorías: 351kcal
Ingredientes
- 125 g Chickpeas
- 125 g spinach
- 30 g Sesame sauce
- 10 g Aceite para ensaladas
- 3 g sal
- 3 g salsa de soja
- 5 g Azúcar blanco
- 5 g ajo
Elaboración paso a paso
- Mince the garlic.
- Soak the chickpeas one day in advance. Bring the water to a boil and add the chickpeas. Wait for the water to boil again, turn to low heat, and cook for 15-20 minutes until the chickpeas mature. (If it is not soaked, you can extend the cooking time appropriately, at least 30-40 minutes, you can taste the hardness of the beans halfway through) After cooking, remove, drain the water, and set aside.
- Spinach, wash, remove roots, cut into sections for later use.
- Boil the water in the pot, wait for the water to boil, and add the spinach to quickly cook.
- Remove the spinach and wash it with cold water
- Squeeze the spinach moisture by hand.
- Mince the spinach.
- Stir in sesame sauce, salt, soy sauce and sugar with water to make a fine and smooth sesame sauce
- Start a new pot, put an appropriate amount of salad oil in the pot, heat, and add the minced garlic until the oil is hot.
- dd spinach and stir fry.
- Add chickpeas and stir fry.
- Pour in the sesame sauce prepared in step 8.
- Stir well
Notas
Some chickpeas may be unfamiliar with this chickpea ingredient. It is a widely used ingredient in India, Pakistan and Europe. Chickpeas are rich in unsaturated fatty acids, cellulose, and are a good source of high-quality protein, calcium, potassium, zinc and vitamins. The isoflavones it contains are also beneficial to female friends.
Nutrición
Valores nutricionales
Spinach chick peas salad
Cantidad de la ración
Calorías 351
Calorías provenientes de grasas 126
% Diario recomendado*
Grasa 14g22%
Grasa saturada 1g6%
Sodio 1439mg63%
Potasio 1061mg30%
Carbohidratos 46g15%
Fibra 12g50%
Azúcar 12g13%
Proteina 15g30%
Vitamina A 11721IU234%
Vitamina C 38mg46%
Calcio 185mg19%
Hierro 7 mg39%
* Los porcentajes de valores diarios se basan en una dieta de 2000 calorías.
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Spinach chick peas salad