Vegan Treat
Blueberry Hummus with Dates
(7 votes)
(7 votes)
Blueberry Hummus with Dates - A fruity-sweet variation with fresh mint. Photo: Jan Schümann
Health Score:
94 / 100
Difficulty:
very easy
Difficulty
Preparation:
10 min.
Preparation
Calories:
98
calories
Calories
Healthy, because
Even smarter
Nutritional values
This unique hummus is packed with plant protein from the garbanzo beans and antioxidants from the blueberries.
The hummus pairs beautifully with whole wheat flatbread.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 98 cal. | (5 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin K | 3.5 μg | (6 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.4 mg | (12 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 8.6 μg | (3 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 1.6 μg | (4 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 7.8 mg | (8 %) | ||
| Potassium | 65.9 mg | (2 %) | ||
| Calcium | 40 mg | (4 %) | ||
| Magnesium | 22 mg | (7 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 1.8 μg | (1 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 0.7 g | |||
| Uric acid | 68.2 mg | |||
| Cholesterol | 0 mg |
Development of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 15 ozs chickpeas (canned; drained weight)
- 9 ozs Blueberries
- 1 ½ ozs dried Date (pitted)
- 2 Tbsps olive oil
- 4 Tbsps Tahini
- 2 Tbsps lemon juice
- ½ tsp cinnamon
- ½ tsp salt
- 2 stalks mint
- As needed: Agave syrup
Preparation steps
1.
Drain the chickpeas in a sieve and rinse with cold water. Wash and drain the blueberries. Chop the dates into small pieces.
2.
Put the chickpeas, blueberries, dates, oil, tahini, 3 tablespoons water, lemon juice, cinnamon and salt in the blender and puree everything finely.
3.
Wash the mint, shake dry and pluck the leaves. Cut the mint leaves into fine strips. Place blueberry hummus with dates in a bowl and garnish with mint. Drizzle with a little agave syrup as desired.
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