Page 38 - IFSO Cookbook 2022 con cover

Chickpea salad International
Healthy Recipes Vol. 2

with sardines

Soak the chickpeas in water for a day and cook them for 45 minutes (alternatively use
Vânia Magalhães, Jorge Santos Cooking Instructions
VM- Registered dietitian; JS- General surgeon canned chickpeas). Cut the peppers and red onion into small pieces and grate the carrot.
Centro Hospitalar Universitário do Porto Add to the chickpeas. Add the canned sardines cut into parts. At the end, add pitted olives
Portugal and season with the sauce.
Suitable for people living with overweight or obesity Ease of preparation and cooking: Easy
Nutritional Facts

● Calories: 265 kcal ● Total Protein: 18.9 g ● Carbohydrate: 18.7 g - Of which sugars: 4.2 g
● Fat: 11.0 g ● Iron: 3.9 mg ● Calcium: 261 mg • Fibre: 6.8 g
Nutritional Analysis

Source: National Health Institute Doctor Ricardo Jorge. Portuguese food composition table.
v 5.0 - 2021. Available in: http://portfir.insa.pt/foodcomp/compare
Total Carbohy-
weight Energy Protein Fat Sugars Iron Calcium Fibre
Ingredient drate
used in (Kcal) (g) (g) (g) (mg) (mg) (g)
recipe (g) (g)
Cooked chickpeas 360 468 30.2 7.6 60.1 3.6 7.6 165.6 18.4
Pepper 150 40.5 2.4 0.9 4.05 3.75 0.9 13.5 3
Preparation Onion 100 20 0.9 0.2 3.1 2.2 0.5 31 1.3

Number of servings: 4 Carrot 150 37.5 0.9 0 6.6 6.15 1.05 61.5 3.9
Time: 20 min Sardines 170 346.8 40.8 20.4 0 0 5.1 765 0
preserved in olive
oil (canned)
Ingredients Olive oil 15 135 0.015 14.985 0 0 0 0 0

Main dish Seasoning Vinegar 5 1.1 0.015 0 0.03 0.03 0.015 0.7 0
● water, 500ml ● olive oil, 15 g Lemon juice, fresh 15 3.75 0.045 0 0.225 0.225 0.03 1.05 0
● cooked chickpeas, 360 g ● balsamic vinegar, 5 g (squeezed)
(previously soaked or canned) Salt 2 0 0 0 0 0 0 0 0
● green pepper, 75 g ● juice of 1 lime Ground pepper 2 5.46 0.214 0.054 0.766 0.766 0.44 7 0.53
● red pepper, 75 g ● salt, a pintch Total 969 1058.1 75.5 44.1 74.9 16.7 15.6 1045.4 27.1
● red onion, 100 g ● pepper, a pintch NOTE: This salad can be served hot or cold. It provides a good amount of fiber, having a
● carrot, 150 g
good satiating power. Canned sardines are still an important source of calcium.
● canned sardines, 2 cans

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