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Three-Bean & Rotisserie Chicken Plate with Blueberries
This is the kind of plate I put together for myself on a slow Thursday afternoon in Athens, when I want something that genuinely nourishes without putting me to sleep before evening. Three legumes — cowpeas, favas, French beans — each with their own character, anchored by a little rotisserie chicken and lifted at the end by blueberries, which sounds unusual until you try it. The lemon and raw garlic do the real work here, tying everything together the way only simple Greek instincts can. #mediterranean #legumes #rotisserie-chicken #light-lunch #greek-inspired #nutritionist-kitchen
10
min total
(Prep:
10
| Cook: 0)
1
servings
Cowpeas , immature seeds, cooked, boiled, drained, with salt
60.0 gram
Broadbeans , mature seeds, cooked, boiled, without salt
50.0 gram
Beans, french, mature seeds, cooked, boiled, without salt
40.0 gram
Chicken, broilers or fryers, drumstick, rotisserie, original seasoning, meat only, cooked
70.0 gram
Garlic, raw
2.0 gram
Oil, olive, extra virgin
10.0 gram
Lemon juice, raw
15.0 gram
Salt, table
0.3 gram
Beef, ground, patty
0.2 gram
Bitter melon, horseradish, jute, or radish leaves, cooked
5.0 gram
Blueberries, canned, heavy syrup, solids and liquids
40.0 gram
Nutrition Facts
Energy
331.0 kilocalorie
Protein
29.3 gram
Myristoleic acid (C14:1)
0.0 gram
Pentadecenoic acid (C15:1)
0.0 gram
Palmitoleic acid (C16:1, Omega-7)
0.4 gram
Heptadecenoic acid (C17:1)
0.0 gram
Gondoic acid (C20:1, Omega-9)
0.0 gram
Erucic acid (C22:1, Omega-9)
0.0 gram
Nervonic acid (C24:1, Omega-9)
0.0 gram
Oleic acid (C18:1, Omega-9)
1.8 gram
Alpha-Linolenic acid (ALA) (C18:3, Omega-3)
0.1 gram
Docosahexaenoic acid (DHA) (C22:6, Omega-3)
0.0 gram
Eicosapentaenoic acid (EPA) (C20:5, Omega-3)
0.0 gram
Pufa 2:5 N-3 (epa)
0.0 gram
Linoleic acid (C18:2, Omega-6)
1.5 gram
Gamma-Linolenic acid (GLA) (C18:3, Omega-6)
0.0 gram
Stearidonic acid (SDA) (C18:4, Omega-3)
0.0 gram
Eicosadienoic acid (C20:2, Omega-6)
0.0 gram
Eicosatrienoic acid (ETE) (C20:3, Omega-3)
0.0 gram
Dihomo-gamma-linolenic acid (DGLA) (C20:3, Omega-6)
0.0 gram
Arachidonic acid (ARA) (C20:4, Omega-6)
0.0 gram
Adrenic acid (DTA) (C22:4, Omega-6)
0.0 gram
Docosapentaenoic acid (DPA) (C22:5, Omega-3)
0.0 gram
Palmitic acid (C16:0)
2.2 gram
Capric acid (C10:0)
0.0 gram
Lauric acid (C12:0)
0.0 gram
Myristic acid (C14:0)
0.0 gram
Pentadecylic acid (C15:0)
0.0 gram
Margaric acid (C17:0)
0.0 gram
Arachidic acid (C20:0)
0.0 gram
Heneicosylic acid (C21:0)
0.0 gram
Behenic acid (C22:0)
0.0 gram
Lignoceric acid (C24:0)
0.0 gram
Butyric acid (C4:0)
0.0 gram
Caproic acid (C6:0)
0.0 gram
Caprylic acid (C8:0)
0.0 gram
Stearic acid (C18:0)
0.5 gram
Palmitelaidic acid (C16:1)
0.0 gram
Linolelaidic acid (C18:2)
0.0 gram
Erucic acid (C22:1, Omega-9)
0.0 gram
Dietary Fiber
10.3 gram
Starch
0.0 gram
Lactose
0.0 gram
Maltose
0.0 gram
Sucrose
0.1 gram
Fructose
0.2 gram
Galactose
0.0 gram
Glucose
0.1 gram
Carotene, Alpha
0.0 microgram
Carotene, Beta
369.1 microgram
Choline
99.3 milligram
Folate (Vitamin B9)
520.0 microgram
Retinol
7.6 microgram
Vitamin A
561.3 International Unit
Vitamin B-12
0.3 microgram
Vitamin B-12, Added
0.0 microgram
Vitamin B-6
0.3 milligram
Vitamin B1 (Thiamin)
0.2 milligram
Vitamin B2 (Riboflavin)
0.4 milligram
Vitamin B3 (Niacin)
5.7 milligram
Vitamin B5 (Pantothenic Acid)
1.3 milligram
Vitamin C
11.5 milligram
Vitamin D
0.0 microgram
Vitamin E
0.6 milligram
Vitamin K
37.0 microgram
Calcium, Ca
143.4 milligram
Copper, Cu
0.4 milligram
Iron, Fe
2.9 milligram
Magnesium, Mg
99.5 milligram
Manganese, Mn
0.8 milligram
Phosphorus, P
326.2 milligram
Potassium, K
812.7 milligram
Selenium, Se
30.4 microgram
Sodium, Na
566.4 milligram
Zinc, Zn
3.5 milligram
ALA (Alpha-Linolenic Acid, Omega-3)
2.5 gram
Alcohol, Ethyl
0.0 gram
Arginine
2.0 gram
Ash
3.6 gram
Aspartic Acid
2.6 gram
Beta-sitostanol
0.3 milligram
Beta-sitosterol
12.6 milligram
Betaine
9.0 milligram
Brassicasterol
0.0 milligram
Caffeine
0.0 milligram
Campestanol
0.0 milligram
Campesterol
0.6 milligram
Cholesterol
112.3 milligram
Cryptoxanthin, Beta
0.6 microgram
Cystine
0.3 gram
Delta-5-avenasterol
2.3 milligram
Fluoride, F
0.0 microgram
Folic Acid
0.0 microgram
Glutamic Acid
4.1 gram
Glycine
1.2 gram
Histidine
0.8 gram
Hydroxyproline
0.1 gram
Isoleucine
1.3 gram
Leucine
2.3 gram
Lutein + Zeaxanthin
151.3 microgram
Lycopene
0.0 microgram
Lysine
2.4 gram
Methionine
0.7 gram
Oleic Acid (Omega-9)
0.0 gram
Phytosterols
0.0 milligram
Phytosterols, Other
2.7 milligram
Proline
1.4 gram
Serine
1.2 gram
Stigmasterol
0.1 milligram
Theobromine
0.0 milligram
Threonine
1.0 gram
Tocopherol, Beta
0.0 milligram
Tocopherol, Delta
0.0 milligram
Tocopherol, Gamma
0.1 milligram
Tocotrienol, Alpha
0.0 milligram
Tocotrienol, Beta
0.0 milligram
Tocotrienol, Delta
0.0 milligram
Tocotrienol, Gamma
0.0 milligram
Tryptophan
0.3 gram
Tyrosine
0.9 gram
Valine
1.4 gram
Water
201.9 gram
0
Choose a wide, shallow bowl or a divided plate — something with enough room that the ingredients don't crowd each other. This is an assembly dish, so the presentation is part of the pleasure. Set it on the counter and work through it section by section.
1
Start with about 60 grams of cooked cowpeas — the black-eyed variety if you can find them — and spoon them into one section of the plate. Canned is perfectly fine, and so are leftovers from earlier in the week. Drain them well so they don't water everything down.
2
Next to the cowpeas, add around 50 grams of cooked fava beans. They should taste floury and slightly sweet — that dense richness is exactly what you want. No further cooking needed; just drain them and let them sit at room temperature.
3
In a third section, place approximately 40 grams of cooked French beans. They should still have a little resistance when you press them — not mushy. Room temperature is fine, or slightly warm if you happen to have them freshly cooked.
4
Tear about 70 grams of rotisserie chicken drumstick meat into two or three rough pieces and give it its own space on the plate. Rotisserie chicken is already seasoned and cooked, so all you are doing is portioning it. If it was bought fresh this afternoon it should still carry a little warmth, which is ideal.
5
Peel and mince one small clove of raw garlic — roughly 2 grams — and scatter it across the legumes. You want a clear garlic presence when you lean over the plate, not something that knocks you back. One small clove is enough.
6
Drizzle about 10 grams of a good Greek extra virgin olive oil over everything, focusing on the beans. Let it pool slightly. This is not a dressed salad — it is a slow drizzle, not a toss.
7
Squeeze fresh lemon juice — about half a small lemon, roughly 15 grams — across the legumes and the chicken, but not over the blueberries. You will actually see the colour of the beans brighten slightly, which tells you the acidity is doing its job.
8
Season with a small, honest pinch of sea salt and the lightest dusting of black pepper. Go carefully here — the rotisserie chicken already carries seasoning, and you do not want to overpower the delicate sweetness of the favas. Taste before you add anything.
9
Tear three or four fresh mint leaves by hand and scatter them over the beans. Do not chop them — tearing releases the oils more gently and keeps the flavour clean rather than sharp.
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