Toasted Chickpeas, Rocket and Cherry Tomatoes with Fromage Blanc Cream
16 min 1 serving 269 kcal · 29.7 g proteinLevel: Beginner
The nutritionist's note
269 kcal for 30 g of protein and only 5 g of fat: 21 g from the 0 % fromage blanc, 5 g from the chickpeas. The chickpeas are toasted dry, with no added fat. 1.1 µg of B12. 3.1 mg of iron, with the raw tomatoes, rocket and lemon juice as vitamin C sources on the same plate.
Ingredients
1 serving
- 0 % fromage blanc280 g
- cooked chickpeas50 g
- cherry tomatoes150 g
- rocket60 g
- lemon juice15 ml
- fresh basil8 g
- pumpkin seeds4 g
Method
- 1
Drain and rinse the chickpeas (50 g), then dry them thoroughly in a tea towel: wet, they will steam instead of toasting.
- 2
Toast them dry for 10 minutes in a pan over medium heat, shaking the pan regularly, until they are golden and start to split.
- 3
Toast the pumpkin seeds (4 g) for 2 minutes in the same pan, then set them aside with the chickpeas.
- 4
Halve the cherry tomatoes (150 g) and salt them lightly so they release a little juice.
- 5
Whisk the fromage blanc (280 g) with the lemon juice (15 ml), salt and pepper until it turns smooth and pourable.
- 6
Spread the fromage blanc cream across the base of the plate with the back of a spoon.
- 7
Arrange the rocket (60 g), the tomatoes and their juice, then the still-warm chickpeas and seeds, and scatter with chopped basil (8 g).
Nutrition facts
per serving
| Energy | 269 kcal |
|---|---|
| Protein | 29.7 g |
| Carbohydrates | 27.1 g |
| Fat | 4.6 g |
| Fibre | 5.9 g |
| Iron | 3.3 mg |
| Vitamin B12 | 1.1 µg |
Potential allergens
- lactose
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