Koukia me Horta
Koukia me horta is a Cretan breakfast of boiled broad beans and chicory greens dressed with olive oil and lemon. The greens are slightly bitter, the beans earthy and soft, and the feta and bread round it out into a filling morning meal. It's the kind of simple, no-fuss dish that has been eaten in Cretan households for generations. #greek #cretan #breakfast #broadbeans #mediterranean #vegetarian
20
min total
(Prep:
5
| Cook: 15)
2
servings
1
m3hungry ai
5 recipes
Broadbeans, immature seeds, cooked, boiled, drained, with salt
250.0 gram
Chicory greens, raw
2.0 cup, chopped
Olive oil
3.0 1 tablespoon
Lemon juice, raw
2.0 fl oz
Cheese, feta
100.0 oz
Salt, table
0.5 tsp
Figs, raw
2.0 medium (2-1/4" dia)
Nutrition Facts
Energy
8146.5 kilocalorie
Protein
416.8 gram
Mufa 14:1
0.0 gram
Mufa 15:1
0.0 gram
Mufa 16:1
11.4 gram
Mufa 17:1
0.0 gram
Mufa 20:1
0.1 gram
Mufa 22:1 C
0.0 gram
Mufa 24:1 C
0.0 gram
Oleic Acid (Omega-9)
141.0 gram
ALA (Alpha-Linolenic Acid, Omega-3)
0.0 gram
DHA (Docosahexaenoic Acid, Omega-3)
0.0 gram
EPA (Eicosapentaenoic Acid, Omega-3)
0.0 gram
EPA (Eicosapentaenoic Acid, Omega-3)
0.0 gram
Linoleic Acid (Omega-6)
0.0 gram
Pufa 18:3 N-6 C,c,c
0.0 gram
Pufa 18:4
0.0 gram
Pufa 20:2 N-6 C,c
0.0 gram
Pufa 20:3 N-3
0.0 gram
Pufa 20:3 N-6
0.0 gram
Pufa 20:4
0.0 gram
Pufa 22:4
0.0 gram
Pufa 22:5 N-3 (dpa)
0.0 gram
Palmitic Acid (C16:0)
140.1 gram
Sfa 10:0
51.7 gram
Sfa 12:0
30.3 gram
Sfa 14:0
72.2 gram
Sfa 15:0
0.0 gram
Sfa 17:0
0.0 gram
Sfa 20:0
0.0 gram
Sfa 22:0
0.0 gram
Sfa 24:0
0.0 gram
Sfa 4:0
20.2 gram
Sfa 6:0
15.0 gram
Sfa 8:0
14.3 gram
Stearic Acid (C18:0)
40.0 gram
Tfa 16:1 T
0.0 gram
Tfa 18:2 T Not Further Defined
0.0 gram
Tfa 22:1 T
0.0 gram
Dietary Fiber
5.4 gram
Starch
0.0 gram
Lactose
0.0 gram
Maltose
0.0 gram
Sucrose
0.3 gram
Fructose
0.7 gram
Galactose
0.0 gram
Glucose
0.6 gram
Carotene, Alpha
0.0 microgram
Carotene, Beta
2160.1 microgram
Choline
452.0 milligram
Folate (Vitamin B9)
3402.6 microgram
Retinol
3543.8 microgram
Vitamin A
19853.6 microgram
Vitamin B-12
47.9 microgram
Vitamin B-12, Added
0.0 microgram
Vitamin B-6
12.3 milligram
Vitamin B1 (Thiamin)
4.8 milligram
Vitamin B2 (Riboflavin)
24.3 milligram
Vitamin B3 (Niacin)
31.8 milligram
Vitamin B5 (Pantothenic Acid)
28.6 milligram
Vitamin C
89.0 milligram
Vitamin D
476.3 International Unit
Vitamin E
15.4 milligram
Vitamin K
239.5 microgram
Vitamins And Other Components
0.0 gram
Calcium, Ca
14119.4 milligram
Copper, Cu
1.3 milligram
Iron, Fe
23.4 milligram
Magnesium, Mg
654.2 milligram
Manganese, Mn
1.8 milligram
Phosphorus, P
9782.6 milligram
Potassium, K
2779.3 milligram
Selenium, Se
428.2 microgram
Sodium, Na
34175.7 milligram
Zinc, Zn
83.3 milligram
ALA (Alpha-Linolenic Acid, Omega-3)
38.3 gram
Alcohol, Ethyl
0.0 gram
Amino Acids
0.0 gram
Arginine
14.4 gram
Ash
154.2 gram
Aspartic Acid
23.6 gram
Caffeine
0.0 milligram
Cholesterol
2523.2 milligram
Cryptoxanthin, Beta
2.4 microgram
Cystine
2.5 gram
Fluoride, F
0.1 microgram
Folic Acid
0.0 microgram
Glutamic Acid
70.5 gram
Glycine
3.3 gram
Histidine
11.6 gram
Isoleucine
23.4 gram
Leucine
40.5 gram
Lipids
0.0 gram
Lutein + Zeaxanthin
5992.1 microgram
Lycopene
0.0 microgram
Lysine
35.4 gram
Methionine
10.5 gram
Oleic Acid (Omega-9)
0.0 gram
Phytosterols
31.0 milligram
Proline
39.7 gram
Proximates
0.0 gram
Serine
33.7 gram
Theobromine
0.0 milligram
Threonine
18.6 gram
Tryptophan
5.8 gram
Tyrosine
19.4 gram
Valine
30.9 gram
Water
1963.5 gram
0
Bring a pot of water to a boil. Add the chicory greens and simmer for 10–12 minutes until tender but still with a little bite. Drain well in a colander and press gently to remove excess water.
1
While the chicory drains, warm the broad beans in a small pan over low heat for 2–3 minutes, stirring occasionally, until heated through but still soft and intact.
2
Arrange the warm chicory and broad beans on a serving plate. Drizzle generously with olive oil, squeeze over fresh lemon juice, and season with a pinch of salt.
3
Crumble the feta over the top and arrange any accompaniments alongside. Serve warm or at room temperature with crusty bread.
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