Recipes · Italian · Snacks
Farinata
One serving has 533 kcal and 18 g protein, and at least a fifth of a woman's daily need of folate (88%), copper (84%), manganese (74%), magnesium (44%), phosphorus (37%) and thiamin (35%). Ready in 150 minutes.
- Preparation: 130 min
- Cooking: 20 min
- Makes: 1 serving (308 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 80 g Chickpea flour (besan)
- 200 g Water
- 25 g Olive oil
- 1.5 g Salt
- 1 g Rosemary, fresh
- 0.3 g Black pepper
Method
- Whisk the chickpea flour gradually into the water to avoid lumps, then whisk in a little of the olive oil and the salt.
- Let the batter rest, uncovered, for at least 2 hours (longer is fine) so the raw chickpea taste mellows; skim off any foam that rises.
- Preheat the oven to its highest setting, about 250 °C (480 °F), with a large, well-oiled metal pan inside.
- Pour the batter into the hot pan in a thin layer, about 5 mm deep. Drizzle with the remaining olive oil and scatter with the rosemary and pepper.
- Bake for 15-20 minutes until the edges are crisp and lacy and the top is golden with dark spots.
- Cut into wedges and serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 533 kcal | 25% |
| Carbohydrates | 46.6 g | |
| Water | 209 mL | |
| Fiber | 8.9 g | 30% |
| Protein | 18 g | 37% |
| Tryptophan | 0 g | |
| Threonine | 0 g | |
| Isoleucine | 0 g | |
| Leucine | 0.01 g | |
| Lysine | 0 g | |
| Methionine | 0 g | |
| Cystine | 0 g | |
| Phenylalanine | 0 g | |
| Tyrosine | 0 g | |
| Valine | 0 g | |
| Histidine | 0 g | |
| Fat | 30.4 g | |
| Monounsaturated | 19.5 g | |
| Polyunsaturated | 5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.7 g | |
| Saturated | 4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 47.1 mg | 5% |
| Copper | 0.76 mg | 84% |
| Iron | 4.1 mg | 23% |
| Magnesium | 136 mg | 44% |
| Manganese | 1.3 mg | 74% |
| Phosphorus | 256 mg | 37% |
| Potassium | 688 mg | 15% |
| Selenium | 6.7 µg | 12% |
| Sodium | 641 mg | |
| Zinc | 2.3 mg | 28% |
| Thiamin (vitamin B1) | 0.39 mg | 35% |
| Riboflavin (vitamin B2) | 0.09 mg | 8% |
| Niacin (vitamin B3) | 1.4 mg | 10% |
| Pantothenic acid (vitamin B5) | 0.5 mg | 10% |
| Pyridoxine (vitamin B6) | 0.4 mg | 31% |
| Folate (vitamin B9) | 351 µg | 88% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 0.11 mg | 0% |
| Vitamin A | 3.1 µg | 0% |
| Vitamin C | 0.22 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 4.3 mg | 28% |
| Vitamin K | 22.8 µg | 25% |
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
0.1 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.