Warm Five-Grain and Chickpea Salad with Eggplant and Tomato
silicon (Si)
Fiber
potassium (K)
manganese (Mn)
Vitamin C
copper (Cu)
Description
A healthy warm dinner salad: a boiling bag of five grains with chickpeas, roasted eggplant, fresh tomato and onion. Rich in fiber and plant protein.
- Bring water to a boil in a pot, lower in the boiling bag of five grains and chickpeas and cook for 20 minutes over medium heat.
- While the grains are cooking, wash and dry the eggplant, then cut it into about 2×2 cm cubes.
- Heat half of the olive oil in a frying pan, add the eggplant and fry for 8–10 minutes until soft and lightly golden, adding salt at the end.
- Peel the onion and cut it into thin half-rings. Wash the tomato and cut it into large cubes.
- Take out the cooked bag of grains and chickpeas, carefully open it and put the contents into a bowl.
- Add the fried eggplant, onion and tomato to the grains.
- Drizzle with the remaining olive oil, add black pepper, add a pinch of salt if needed and mix gently.
- Serve warm right after cooking.
367
98 kcal / 100 g
kcal
9.5 g
2.5 g / 100 g
Protein
46.9 g
12.5 g / 100 g
Carbohydrates
16.7 g
4.4 g / 100 g
Fats
2.3 g
0.6 g / 100 g
Ash
10.9 g
2.9 g / 100 g
Fiber
79.7%
Water
7.5 g
2.0 g / 100 g
Sugars
27.7 g
7.4 g / 100 g
Starch
0.15 g
0.04 g / 100 g
Omega-3
2.0 g
0.53 g / 100 g
Omega-6
2.5 g
0.7 g / 100 g
SFA
