Chick-Peas and Swiss Chard
1 serving of chick-peas and swiss chard contains 275 Calories. The macronutrient breakdown is 46% carbs, 39% fat, and 14% protein. This is a good source of protein (19% of your Daily Value), fiber (34% of your Daily Value), and potassium (19% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 20 minutes
- Cook Time
- 20 minutes
Ingredients
Directions
- Thinly slice the onion and garlic. Dice the tomato in 1/4 inch pieces.
- Rinse and discard the stems of the Swiss chard and coarsely chop the leaves.
- Cook onion and garlic in oil in a large nonstick skillet over moderately low heat, stirring, until softened.
- Rinse the canned chick-peas. Add the tomato and chick-peas to the skillet to cook. Stirring occasionally for 5 minutes. Add Swiss chard and covered, until wilted, about 2 minutes. Add lemon juice and season with salt and pepper.
Nutrition Facts
For 1 serving of chick-peas and swiss chard (314g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 275 | |
| Fats | 13g | 16% |
| Saturated fats | 2g | 8% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 266mg | 12% |
| Carbs | 33g | 12% |
| Net carbs | 24g | |
| Fiber | 10g | 34% |
| Sugar | 8g | |
| Protein | 10g | |
| Calcium | 119mg | 12% |
| Iron | 5mg | 61% |
| Potassium | 900mg | 19% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 116μg | |
| Beta carotene | 4666μg | |
| Caffeine | 0mg | |
| Choline | 63mg | 12% |
| Copper | 1mg | 59% |
| Fluoride | 2μg | |
| Folate (B9) | 175μg | 44% |
| Lycopene | 1582μg | |
| Magnesium | 147mg | 35% |
| Manganese | 1mg | 61% |
| Niacin | 1mg | 8% |
| Pantothenic acid | 1mg | 11% |
| Phosphorus | 220mg | 31% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.2mg | 12% |
| Selenium | 5μg | 8% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 18% |
| Vitamin A IU | 7875IU | |
| Vitamin A | 394μg | 44% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.4mg | 29% |
| Vitamin C | 50mg | 56% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 4mg | 29% |
| Vitamin K | 1010μg | 842% |
| Zinc | 2mg | 17% |
| Sugars | ||
| Sugar | 8g | |
| Sucrose | 0.4g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 2g | 8% |
| Monounsaturated fats | 8g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.3g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 2g | |
| Glycine | 0.3g | |
| Histidine | 0.2g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.1g | |
| Phenylalanine | 1g | |
| Proline | 0.3g | |
| Serine | 0.4g | |
| Threonine | 0.4g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.2g | |
| Valine | 0.4g | |
