Tuscan mashed chickpeas with parmesan and parsley is a delightful and healthy Mediterranean-inspired dish that is both hearty and flavorful. This recipe combines the creaminess of chickpeas with the savory notes of parmesan cheese and the freshness of parsley, making it a perfect appetizer or side dish for any meal.
- Rinse and drain the chickpeas thoroughly to remove excess sodium and improve the overall texture of the dish.
- Use fresh, ripe tomatoes for a more vibrant and tangy flavor.
- Adjust the amount of garlic according to your preference; roasting the garlic beforehand can add a sweeter and milder flavor.
- For a creamier consistency, use an immersion blender or food processor to mash the chickpeas.
- Add the olive oil gradually while mashing the chickpeas to control the texture and richness.
- Garnish with additional parsley and a drizzle of olive oil for a visually appealing presentation.
- Serve warm with crusty bread, pita chips, or as a topping for bruschetta for an authentic Mediterranean experience.
Tuscan mashed chickpeas with parmesan and parsley is a versatile and nutritious dish that brings a taste of Mediterranean cuisine to your table. Whether served as a spread for bread, a dip for vegetables, or a side dish, this recipe is sure to impress with its rich flavors and simple preparation.
Nutrition Facts | |
---|---|
Serving Size | 150 grams |
Energy | |
Calories 110kcal | 4% |
Protein | |
Protein 6g | 4% |
Carbohydrates | |
Carbohydrates 16g | 5% |
Fiber 4.88g | 13% |
Sugar 3.32g | 3% |
Fat | |
Fat 8g | 9% |
Saturated 1.42g | 5% |
Cholesterol 2.72mg | - |
Vitamins | |
Vitamin A 22ug | 2% |
Choline 27mg | 5% |
Vitamin B1 0.05mg | 4% |
Vitamin B2 0.04mg | 3% |
Vitamin B3 0.27mg | 2% |
Vitamin B6 0.52mg | 31% |
Vitamin B9 33ug | 8% |
Vitamin B12 0.04ug | 2% |
Vitamin C 6mg | 6% |
Vitamin E 0.32mg | 2% |
Vitamin K 27ug | 23% |
Minerals | |
Calcium, Ca 70mg | 5% |
Copper, Cu 0.18mg | 0% |
Iron, Fe 1.46mg | 13% |
Magnesium, Mg 33mg | 8% |
Phosphorus, P 110mg | 9% |
Potassium, K 210mg | 6% |
Selenium, Se 3.24ug | 6% |
Sodium, Na 260mg | 17% |
Zinc, Zn 0.91mg | 8% |
Water | |
Water 120g | - |
* Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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