Recipes · Tunisian · Soups and Broths
Lablabi
One serving has 491 kcal and 17 g protein, and at least a fifth of a woman's daily need of manganese (104%), copper (66%), fiber (44%), folate (33%), selenium (31%) and thiamin (31%). Ready in 25 minutes.
- Preparation: 10 min
- Cooking: 15 min
- Makes: 1 serving (502 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: celery, gluten
Ingredients
- 12 g Olive oil
- 5 g Garlic, raw
- 1.5 g Cumin
- 100 g Vegetable broth
- 150 g Water
- 180 g Chickpeas, canned
- 40 g Pita bread
- 5 g Sriracha
- 5 g Lemon juice
- 3 g Capers
Method
- Heat half the olive oil in a pot and cook the garlic and cumin for 1 minute until fragrant.
- Add the vegetable broth and the chickpeas with their liquid, bring to a boil, then simmer for 10 minutes so the flavors meld.
- Tear the bread into a serving bowl and ladle the hot chickpeas and broth over it so the bread soaks it up.
- Stir the harissa with the lemon juice and drizzle over the top, tasting as you go since it's quite hot.
- Finish with the remaining olive oil and the capers, and season with the salt.
- Serve hot, with extra harissa on the side.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 491 kcal | 23% |
| Carbohydrates | 67.5 g | |
| Water | 395 mL | |
| Fiber | 12.9 g | 44% |
| Protein | 17.3 g | 36% |
| Tryptophan | 0.17 g | |
| Threonine | 0.59 g | |
| Isoleucine | 0.7 g | |
| Leucine | 1.2 g | |
| Lysine | 0.96 g | |
| Methionine | 0.24 g | |
| Cystine | 0.25 g | |
| Phenylalanine | 0.87 g | |
| Tyrosine | 0.42 g | |
| Valine | 0.71 g | |
| Histidine | 0.43 g | |
| Fat | 18 g | |
| Monounsaturated | 9.9 g | |
| Polyunsaturated | 3.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.1 g | |
| Saturated | 2.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 148 mg | 15% |
| Copper | 0.59 mg | 66% |
| Iron | 4.3 mg | 24% |
| Magnesium | 68.5 mg | 22% |
| Manganese | 1.9 mg | 104% |
| Phosphorus | 213 mg | 30% |
| Potassium | 363 mg | 8% |
| Selenium | 17.3 µg | 31% |
| Sodium | 1,140 mg | |
| Zinc | 1.7 mg | 21% |
| Thiamin (vitamin B1) | 0.34 mg | 31% |
| Riboflavin (vitamin B2) | 0.21 mg | 19% |
| Niacin (vitamin B3) | 2.4 mg | 17% |
| Pantothenic acid (vitamin B5) | 0.27 mg | 5% |
| Pyridoxine (vitamin B6) | 0.32 mg | 25% |
| Folate (vitamin B9) | 132 µg | 33% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 8.2 mg | 2% |
| Vitamin A | 21.4 µg | 3% |
| Vitamin C | 5.7 mg | 8% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.7 mg | 18% |
| Vitamin K | 15.6 µg | 17% |
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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