Recipes · Jordanian · Breakfast
Msabbaha (Warm Chickpeas in Tahini)
One serving has 534 kcal and 19 g protein, and at least a fifth of a woman's daily need of manganese (116%), copper (108%), vitamin K (69%), phosphorus (56%), fiber (50%) and thiamin (40%). Ready in 20 minutes.
- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (265 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: sesame
Ingredients
- 180 g Chickpeas, canned
- 30 g Tahini
- 15 g Lemon juice
- 5 g Garlic, raw
- 10 g Olive oil
- 1 g Cumin
- 0.8 g Salt
- 3 g Parsley, fresh
- 0.3 g Paprika
- 20 g Water
Method
- Warm the chickpeas gently in their own liquid or a little water, then drain, keeping most of them whole rather than mashing.
- Whisk the tahini with the lemon juice, crushed garlic, cumin, salt and water until smooth and creamy.
- Stir most of the warm chickpeas into the tahini sauce, keeping it a little chunky.
- Spoon into a shallow bowl, top with the remaining whole chickpeas.
- Drizzle with the olive oil, dust with paprika and scatter with parsley; serve warm with flatbread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 534 kcal | 25% |
| Carbohydrates | 50.4 g | |
| Water | 161 mL | |
| Fiber | 14.8 g | 50% |
| Protein | 18.5 g | 38% |
| Tryptophan | 0.24 g | |
| Threonine | 0.7 g | |
| Isoleucine | 0.78 g | |
| Leucine | 1.3 g | |
| Lysine | 1 g | |
| Methionine | 0.34 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 0.97 g | |
| Tyrosine | 0.54 g | |
| Valine | 0.84 g | |
| Histidine | 0.51 g | |
| Fat | 31.5 g | |
| Monounsaturated | 14.4 g | |
| Polyunsaturated | 9.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 9.7 g | |
| Saturated | 4.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 234 mg | 23% |
| Copper | 0.97 mg | 108% |
| Iron | 5.7 mg | 32% |
| Magnesium | 83.3 mg | 27% |
| Manganese | 2.1 mg | 116% |
| Phosphorus | 389 mg | 56% |
| Potassium | 428 mg | 9% |
| Selenium | 16.7 µg | 30% |
| Sodium | 793 mg | |
| Zinc | 2.7 mg | 34% |
| Thiamin (vitamin B1) | 0.44 mg | 40% |
| Riboflavin (vitamin B2) | 0.19 mg | 17% |
| Niacin (vitamin B3) | 2 mg | 15% |
| Pantothenic acid (vitamin B5) | 0.28 mg | 6% |
| Pyridoxine (vitamin B6) | 0.34 mg | 26% |
| Folate (vitamin B9) | 124 µg | 31% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 10.5 mg | 2% |
| Vitamin A | 23.4 µg | 3% |
| Vitamin C | 11.6 mg | 15% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 61.7 µg | 69% |
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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