Of which 10.7 g sugars and 5.8 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Fiber (chickpeas) · Plant protein (chickpeas) · Vitamin C (bell pepper)
Allergens milk
Chickpea salad with grilled vegetables and feta
Chickpeas, grilled vegetables and feta — a complete Mediterranean salad.
Ingredients
- 300 g (10½ oz) cooked chickpeas
- 1 medium zucchini, sliced (200 g / 7 oz)
- 1 small eggplant, sliced (150 g / 5½ oz)
- 1 bell pepper (any color), cut into strips (150 g / 5½ oz)
- 1 small red onion, cut into thick rings (80 g / 2¾ oz)
- 1 cup cherry tomatoes, halved (150 g / 5½ oz)
- 50 g (1¾ oz) feta cheese, crumbled
- 3 tbsp extra-virgin olive oil (30 g / 1 oz)
- ½ lemon, juice only (15 g / ½ oz)
- 1 tsp dried oregano (1 g)
- salt and black pepper, to taste
Method
- Preheat a grill or griddle over medium-high heat. Brush the zucchini, eggplant, bell pepper and red onion with a little olive oil and season with salt and pepper.
- Grill the vegetables for 3–5 minutes per side, until tender and with grill marks. Set aside.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Vegetarian”. The English edition is coming soon.
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