Mediterranean Chickpeas with Vegetables

Very Healthy
Health score
59%
Mediterranean Chickpeas with Vegetables
45 min.
4
378kcal

Suggestions

Ingredients

  •  bay leaves 
  • 0.5 teaspoon pepper black
  • 19 ounce chickpeas rinsed drained canned (garbanzo beans)
  • 28 ounce canned tomatoes diced undrained canned
  • cups rice long-grain hot cooked
  • teaspoons basil dried
  •  garlic clove minced
  • tablespoon olive oil 
  • cup onion diced
  • ounce parmesan cheese fresh grated
  • servings try build-a-meal 
  • 0.1 teaspoon salt 
  • 0.5 teaspoon sugar 
  • cups zucchini diced ()

Equipment

  • frying pan

Directions

  1. Heat oil in a large nonstick skillet over medium-high heat until hot.
  2. Add onion and garlic; saut 3 minutes.
  3. Add basil and next 5 ingredients (basil through tomatoes). Bring to a boil, and reduce heat to medium. Cook 5 minutes, stirring occasionally. Stir in chickpeas; cook 3 minutes.
  4. Add zucchini; cover and cook 3 minutes or until zucchini is tender. Discard bay leaves.
  5. Serve with rice; sprinkle with cheese.

Nutrition Facts

Calories378kcal
Protein16.22%
Fat20.53%
Carbs63.25%

Properties

Glycemic Index
97.11
Glycemic Load
34.45
Inflammation Score
-8
Nutrition Score
26.095652211619%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
2mg
Kaempferol
0.26mg
Myricetin
0.02mg
Quercetin
8.54mg

Nutrients percent of daily need

Calories:378.2kcal
18.91%
Fat:9.04g
13.9%
Saturated Fat:2.15g
13.43%
Carbohydrates:62.65g
20.88%
Net Carbohydrates:50.83g
18.48%
Sugar:12.6g
14%
Cholesterol:4.82mg
1.61%
Sodium:830.52mg
36.11%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.06g
32.12%
Manganese:2.16mg
108.25%
Vitamin B6:1.19mg
59.26%
Fiber:11.82g
47.27%
Vitamin C:32.71mg
39.65%
Copper:0.7mg
34.89%
Potassium:1056.85mg
30.2%
Phosphorus:298.84mg
29.88%
Iron:5.36mg
29.76%
Magnesium:110.52mg
27.63%
Calcium:240.26mg
24.03%
Vitamin K:24.62µg
23.45%
Folate:86.66µg
21.67%
Vitamin E:3.18mg
21.23%
Selenium:12.38µg
17.68%
Vitamin B1:0.26mg
17.46%
Vitamin B3:3.35mg
16.75%
Zinc:2.42mg
16.12%
Vitamin B5:1.5mg
14.97%
Vitamin B2:0.24mg
13.93%
Vitamin A:635.37IU
12.71%
Vitamin B12:0.09µg
1.42%
Source:My Recipes