Chickpea and Octopus Bruschetta

Dairy Free
Health score
19%
Chickpea and Octopus Bruschetta
45 min.
8
291kcal

Suggestions

Ingredients

  • fillet anchovy 
  • 14.5 oz chickpeas drained and rinsed canned
  • 0.3 cup cooking wine dry white
  • cloves garlic roughly chopped
  • pound baby octopus cleaned (see notes)
  • 0.3 cup olive oil 
  • servings olive oil extra-virgin for drizzling
  • 0.5 cup red wine vinegar 
  • tablespoon salt plus more to taste
  • servings basic bruschetta 

Equipment

  • frying pan
  • knife
  • pot

Directions

  1. In a large pot, cover octopus with cold water.
  2. Add vinegar and 1 tablespoon salt and bring to a boil. Reduce heat to keep liquid at a slow boil and cook until a knife easily pierces the meat, 45 to 60 minutes.
  3. Drain octopus, let cool, and chop into chickpea-size pieces.
  4. Meanwhile, in a small pan, heat the olive oil and garlic over low heat. Cook until garlic is soft but not brown, about 10 minutes.
  5. Remove from heat, add anchovy, and mash thoroughly with a fork.
  6. Put octopus, chickpeas, and garlic-anchovy oil in a large frying pan over high heat and cook, stirring and mashing the chickpeas slightly, until mixture starts to brown.
  7. Add white wine and scrape up any browned bits.
  8. Remove from heat, spoon onto bruschettas, and drizzle with extra-virgin olive oil.

Nutrition Facts

Calories291kcal
Protein15.85%
Fat70.66%
Carbs13.49%

Properties

Glycemic Index
10.67
Glycemic Load
2.05
Inflammation Score
-3
Nutrition Score
14.929130466088%

Flavonoids

Catechin
0.06mg
Epicatechin
0.04mg
Hesperetin
0.03mg
Naringenin
0.03mg
Apigenin
0.02mg
Luteolin
0.02mg
Myricetin
0.02mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:291.02kcal
14.55%
Fat:22.44g
34.52%
Saturated Fat:3.1g
19.4%
Carbohydrates:9.64g
3.21%
Net Carbohydrates:7.29g
2.65%
Sugar:0.15g
0.17%
Cholesterol:27.52mg
9.17%
Sodium:1153.07mg
50.13%
Alcohol:0.77g
100%
Alcohol %:0.63%
100%
Protein:11.32g
22.65%
Vitamin B12:11.34µg
189.05%
Selenium:26.83µg
38.33%
Vitamin E:3.67mg
24.48%
Manganese:0.48mg
23.89%
Vitamin B6:0.47mg
23.51%
Iron:3.89mg
21.61%
Copper:0.33mg
16.66%
Phosphorus:152.28mg
15.23%
Vitamin K:12.6µg
12%
Fiber:2.36g
9.44%
Zinc:1.35mg
8.99%
Potassium:291.91mg
8.34%
Magnesium:32.83mg
8.21%
Vitamin B3:1.35mg
6.73%
Folate:22.08µg
5.52%
Calcium:53.8mg
5.38%
Vitamin B5:0.45mg
4.53%
Vitamin C:3.43mg
4.16%
Vitamin B1:0.04mg
2.47%
Vitamin B2:0.03mg
2.03%
Vitamin A:93.14IU
1.86%
Source:My Recipes