This recipe has Sugar as 50.5% and Manganese as 430% (as a percentage of RDA).
You may need to take these into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 1.2% of RDA
• Calories: 27.0% of RDA
• Carbs: 26.2% of RDA
• Fat (total lipid): 32.8% of RDA
• Fiber: 49.9% of RDA
• Fructose: 7.3% of RDA
• Protein: 19.6% of RDA
• Sodium: 8.7% of RDA
• Sugar: 50.5% of RDA
• Vitamin A (IU): 22.4% of RDA
• Vitamin B6: 35.9% of RDA
• Vitamin C: 16.1% of RDA
• Iron: 0.8% of RDA
• Magnesium: 27.9% of RDA
• Manganese: 430% of RDA
• Niacin: 12.8% of RDA
• Potassium: 27.7% of RDA
• Zinc: 20.4% of RDA
If any nutritional component is greater than 50% of RDA
(or any vitamin/mineral is greater than 400% of RDA),
the recipe gets a “Nutrition to Note” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
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PREPARATION
SOAKING THE CHICKPEAS
1.
Dissolve the 3 tablespoons of salt into 4 quarts of water.
2.
Add the chickpeas and soak for 8 to 24 hours.
3.
Drain, rinse and place in a pot with 1 teaspoon of salt.
4.
Cover with water by three inches. Bring to a boil, then lower heat and cook at the gentlest simmer for about 45 minutes or until the chickpeas are cooked through.
5.
Let the chickpeas cool in their cooking liquid. Store the chickpeas in their cooking liquid until ready to use.
MAKING THE SOUP
6.
Heat a soup pot over high heat.
7.
Add the oil, then the onion and salt. Stir, turn the heat to low, and cover the pot.
8.
Check and stir after a few minutes, letting the moisture on the lid drip back into the pot to keep things steamy. Lower the heat if there is any browning going on, and re-cover. Cook like this until the onion is tender, about 15 minutes.
9.
Add the cumin, paprika, pepper flakes, cilantro and garlic and stir for 1 minute.
10.
Add the tomatoes and cook for a couple of minutes more, stirring occasionally.
11.
Add 6 cups of the cooked chickpeas and enough of their cooking liquid to cover by 2 inches, raise the heat, and bring to a boil. (You'll need about 4 cups liquid total: all of the cooking liquid, which was 3 cups plus 1 cup extra water — the chickpeas may not be covered by 2 inches, but it will be fine.).
12.
Lower to a simmer and cook for 20 minutes.
13.
Put 2 ladles of soup in a blender or food mill and purée (can use an immersion blender and purée partially.).
14.
Return to the soup pot and stir in to thicken the leblebi slightly. Taste for seasonings and add water or any reserved cooking liquid if it's too thick.
15.
To serve: ladle the leblebi into bowls. If desired, pass a bowl of harissa on the side and serve with warm flatbreads.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 540
Protein 22.1 g
Carbohydrates 72.1 g
Iron 0.15 mg
Fiber 14.0 g
Calcium 12.0 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
