Fresh Broad Beans With Chick Peas
Fresh Broad Beans With Chick Peas
MAIN MEAL
Traditional tarhana soup with meatballs - Fresh broad beans with chickpeas - yoghurt with garlic
ALL RECIPES
INGREDIENTS
Serving for 4
| 500 g of fresh broad beans, cleaned out and kept in lemon water |
| 4 scallions |
| 2 cloves of garlic, mashed |
| 1/2 cup of boiled chick peas |
| 1 tablespoon of whole wheat flour |
| 2 tablespoons of sunflower oil |
| 1/2 bunch of dill |
| 1 glass of water |
| Salt, red pepper flakes |
RECIPE
Stir the onions and garlic in sunflower oil a few times, add broad beans, chick peas and water, and cook on medium heat for 30 minutes. Mix yogurt and flour in a separate container. Add a spoonful of the water of the dish to the yogurt mixture in order to prevent yogurt from curdling and flour from lumping. Add the yogurt mixture to the dish and cook for another 10 minutes Serve with dill and red pepper flakes topping. Bon appetit.
ENERGY AND NUTRITION FACTS
| Nutrition Facts | 1 serving | (%) Daily Value | |||
|---|---|---|---|---|---|
| Women (age 19 and over) | Men (age 19 and over) | ||||
| Energy | 205,9 kcal | 11 | 11 | ||
| Protein | 12,5 g | 22 | 22 | ||
| Fat | 6,3 g | 10 | 10 | ||
| Carbonhydrate | 24,4 g | 9 | 9 | ||
| Fiber | 8,0 g | 27 | 27 | ||
| Sodyum | 39,8 mg | 2 | 2 | ||
| Topl.folik asit | 90,1 µg | 23 | 23 | ||
| Vit. B6 | 0,4 mg | 30 | 24 | ||
| Vit. B1 | 0,4 mg | 37 | 28-31 | ||
| Calcium | 74,4 mg | 7 | 7 | ||
| Potassium | 622,0 mg | 18 | 18 | ||
About Fresh Broad Beans:
100 g fresh broadbean contains;
| Energy | 83,9 kcal |
| Protein | 7,0 g |
| Fat | 0,5 g |
| Carbonhydrate | 12,5 g |
| Fiber | 3,0 g |
| Total folic acid | 44,0 µg |
| Sodium | 27,0 mg |
| Iron | 2,0 mg |
| Calcium | 25,0 mg |
| Potassium | 360,0 mg |
| Vit. C | 33,0 mg |
| Zinc | 0,3 mg |
References:
EUFIC, Leguminous Plants May Reduce The Risk Of Suffering Cancer Of The Colon. http://www.eufic.org/page/en/show/latest-science-news/fftid/leguminous-plants-reduce-risk-cancer-colon/
Dietary Guidelines for Turkey. Faculty of Health Sciences, Department of Nutrition and Dietetics, Hacettepe University, 2015.
Ministry of Food, Agriculture and Livestock, TURKISH FOOD CODEX LABELLING REGULATION, December 29, 2011. http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
Nutrition Information Systems (BEBIS 7.2)
EFSA Scientific Opinion. 2020; 8(2):1469. European Commission Regulation (EU) No: 432/2012 of 16/05/2012
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