Recipes · Lebanese · Breakfast
Balila (Warm Chickpeas with Cumin and Lemon)
One serving has 377 kcal and 15 g protein, and at least a fifth of a woman's daily need of manganese (99%), copper (59%), fiber (44%), phosphorus (26%), folate (25%) and pyridoxine (22%). Ready in 17 minutes.
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- Preparation: 5 min
- Cooking: 12 min
- Makes: 1 serving (287 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 200 g Chickpeas, canned
- 1 g Cumin
- 12 g Lemon juice
- 10 g Olive oil
- 3 g Garlic, raw
- 0.5 g Salt
- 60 g Water
Method
- Warm the chickpeas with their liquid, or a little water, and the crushed garlic in a small pot over medium heat for 8-10 minutes until heated through.
- Drain most of the liquid, keeping the chickpeas a little moist, then stir in the cumin and salt.
- Spoon into a bowl, drizzle with the olive oil and lemon juice, and serve warm with flatbread for a traditional Lebanese breakfast.
- Offer extra ground cumin and lemon wedges on the side, so everyone can adjust to taste.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 377 kcal | 18% |
| Carbohydrates | 47.3 g | |
| Water | 206 mL | |
| Fiber | 13 g | 44% |
| Protein | 14.5 g | 30% |
| Tryptophan | 0.14 g | |
| Threonine | 0.53 g | |
| Isoleucine | 0.61 g | |
| Leucine | 1 g | |
| Lysine | 0.96 g | |
| Methionine | 0.19 g | |
| Cystine | 0.19 g | |
| Phenylalanine | 0.77 g | |
| Tyrosine | 0.35 g | |
| Valine | 0.6 g | |
| Histidine | 0.39 g | |
| Fat | 15.8 g | |
| Monounsaturated | 8.4 g | |
| Polyunsaturated | 3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.9 g | |
| Saturated | 1.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 107 mg | 11% |
| Copper | 0.53 mg | 59% |
| Iron | 2.9 mg | 16% |
| Magnesium | 57.7 mg | 19% |
| Manganese | 1.8 mg | 99% |
| Phosphorus | 181 mg | 26% |
| Potassium | 294 mg | 6% |
| Selenium | 6.7 µg | 12% |
| Sodium | 691 mg | |
| Zinc | 1.4 mg | 17% |
| Thiamin (vitamin B1) | 0.07 mg | 6% |
| Riboflavin (vitamin B2) | 0.04 mg | 4% |
| Niacin (vitamin B3) | 0.36 mg | 3% |
| Pantothenic acid (vitamin B5) | 0.03 mg | 1% |
| Pyridoxine (vitamin B6) | 0.28 mg | 22% |
| Folate (vitamin B9) | 98.6 µg | 25% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 1.6 mg | 0% |
| Vitamin A | 2.6 µg | 0% |
| Vitamin C | 5.9 mg | 8% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.1 mg | 14% |
| Vitamin K | 12.9 µg | 14% |
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
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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