Fresh Broad Beans With Chick Peas




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Ingredients:

Serving for 4
500 g of fresh broad beans, cleaned out and kept in lemon water
4 scallions
2 cloves of garlic, mashed
1/2 cup of boiled chick peas
1 tablespoon of whole wheat flour
2 tablespoons of sunflower oil
1/2 bunch of dill
1 glass of water
Salt, red pepper flakes

Recipe:


Stir the onions and garlic in sunflower oil a few times, add broad beans, chick peas and water, and cook on medium heat for 30 minutes. Mix yogurt and flour in a separate container. Add a spoonful of the water of the dish to the yogurt mixture in order to prevent yogurt from curdling and flour from lumping. Add the yogurt mixture to the dish and cook for another 10 minutes Serve with dill and red pepper flakes topping. Bon appetit.

Energy and Nutrition Facts:

Nutrition Facts 1 Serving (%) Daily Value
Women (age 19 and over)Men (age 19 and over)
Energy 205,9 kcal 11 11
Protein 12,5 g 22 22
Fat 6,3 g 10 10
Carbonhydrate 24,4 g 9 9
Fiber 8,0 g 27 27
Sodyum 39,8 mg 2 2
Topl.folik asit 90,1 µg 23 23
Vit. B6 0,4 mg 30 24
Vit. B1 0,4 mg 37 28-31
Calcium 74,4 mg 7 7
Potassium 622,0 mg 18 18


About Fresh Broad Beans:



Good source of fibers. Fiber helps to keep the digestive system working properly.
Contains folic acid and potassium, which helps to balance blood pressure.
It is richer in protein than many other vegetables (eggplant, zucchini, pepper, cauliflower and so on).

100 g fresh broadbean contains;

Energy 83,9 kcal
Protein 7,0 g
Fat 0,5 g
Carbonhydrate 12,5 g
Fiber 3,0 g
Total folic acid 44,0 µg
Sodium 27,0 mg
Iron 2,0 mg
Calcium 25,0 mg
Potassium 360,0 mg
Vit. C 33,0 mg
Zinc 0,3 mg



References:


EUFIC, Leguminous Plants May Reduce The Risk Of Suffering Cancer Of The Colon. http://www.eufic.org/page/en/show/latest-science-news/fftid/leguminous-plants-reduce-risk-cancer-colon/
Dietary Guidelines for Turkey. Faculty of Health Sciences, Department of Nutrition and Dietetics, Hacettepe University, 2015.
Ministry of Food, Agriculture and Livestock, TURKISH FOOD CODEX LABELLING REGULATION, December 29, 2011. http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
Nutrition Information Systems (BEBIS 7.2)
EFSA Scientific Opinion. 2020; 8(2):1469. European Commission Regulation (EU) No: 432/2012 of 16/05/2012



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