Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 1.3% of RDA
• Calories: 8.0% of RDA
• Carbs: 7.2% of RDA
• Fat (total lipid): 10.2% of RDA
• Fiber: 13.9% of RDA
• Fructose: 1.4% of RDA
• Protein: 6.6% of RDA
• Sodium: 30.7% of RDA
• Sugar: 15.7% of RDA
• Vitamin A (IU): 8.0% of RDA
• Vitamin B6: 12.0% of RDA
• Vitamin C: 22.9% of RDA
• Iron: 0.9% of RDA
• Magnesium: 14.7% of RDA
• Manganese: 13.0% of RDA
• Niacin: 15.4% of RDA
• Potassium: 16.1% of RDA
• Zinc: 9.6% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
1.
Preheat the oven to 350 F.
2.
In a small bowl, slowly whisk the water into the chickpea flour; add the salt and set aside.
3.
In a large cast iron or oven-safe skillet over high heat, add the olive oil. When the oil is hot, add the onion.
4.
Saute for 3 to 5 minutes, until the onion is softened and slightly translucent.
5.
Add the mushrooms and saute for 5 more minutes.
6.
Add the turmeric, cumin, and pepper and saute for 1 minute.
7.
Pour the batter over the vegetables and sprinkle with the parsley. PLace the skillet in the preheated oven and bake for 20-25 minutes.
8.
Serve warm at room temperature.
NOTES, TIPS, TRICKS, HINTS, ETC:
1.
For Paleo, omit the chickpea flour and beat 6 eggs until frothy and pour over vegetables.
2.
For Mediterranean, crumble 2 ounces of goat's milk feta cheese over the batter prior to baking.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 161
Protein 7.46 g
Carbohydrates 19.9 g
Iron 0.17 mg
Fiber 3.88 g
Calcium 13.3 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.
