Recipes · Algerian · Snacks
Karantika (Baked Chickpea Flan)
One serving has 269 kcal and 10 g protein, and at least a fifth of a woman's daily need of copper (49%), folate (49%), manganese (43%), magnesium (27%), phosphorus (22%) and thiamin (21%). Ready in 50 minutes.
- Preparation: 15 min
- Cooking: 35 min
- Makes: 1 serving (208 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 45 g Chickpea flour (besan)
- 150 g Water
- 10 g Olive oil
- 1.5 g Cumin
- 0.8 g Salt
- 0.3 g Cayenne pepper
Method
- Whisk the chickpea flour into the water gradually until completely smooth and free of lumps.
- Whisk in half the olive oil, the salt and a pinch of the cayenne, then let the batter rest for 10 minutes.
- Pour the batter into a small, well-oiled baking dish as a thin layer, about 1.5 cm deep.
- Bake at 200°C (400°F) for 30-35 minutes, until set through with a light golden top and a soft, custardy inside.
- Let it cool for a few minutes, then cut a portion, drizzle with the remaining olive oil, and sprinkle with the cumin and remaining cayenne to serve warm.
- Makes 1 portion; multiply the ingredients by 6 to fill a small baking tray for sharing.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 269 kcal | 13% |
| Carbohydrates | 26.9 g | |
| Water | 155 mL | |
| Fiber | 5.1 g | 17% |
| Protein | 10.4 g | 22% |
| Tryptophan | 0 g | |
| Threonine | 0 g | |
| Isoleucine | 0 g | |
| Leucine | 0 g | |
| Lysine | 0 g | |
| Methionine | 0 g | |
| Cystine | 0 g | |
| Phenylalanine | 0 g | |
| Tyrosine | 0 g | |
| Valine | 0 g | |
| Histidine | 0 g | |
| Fat | 13.4 g | |
| Monounsaturated | 8.2 g | |
| Polyunsaturated | 2.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.3 g | |
| Saturated | 1.7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 39.5 mg | 4% |
| Copper | 0.44 mg | 49% |
| Iron | 3.3 mg | 18% |
| Magnesium | 82.2 mg | 27% |
| Manganese | 0.78 mg | 43% |
| Phosphorus | 151 mg | 22% |
| Potassium | 414 mg | 9% |
| Selenium | 3.8 µg | 7% |
| Sodium | 348 mg | |
| Zinc | 1.4 mg | 17% |
| Thiamin (vitamin B1) | 0.23 mg | 21% |
| Riboflavin (vitamin B2) | 0.06 mg | 5% |
| Niacin (vitamin B3) | 0.89 mg | 6% |
| Pantothenic acid (vitamin B5) | 0.27 mg | 5% |
| Pyridoxine (vitamin B6) | 0.24 mg | 18% |
| Folate (vitamin B9) | 197 µg | 49% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 0.55 mg | 0% |
| Vitamin A | 8.1 µg | 1% |
| Vitamin C | 0.34 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.9 mg | 13% |
| Vitamin K | 10.4 µg | 12% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.08 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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