Vegan Treat

Blueberry Hummus with Dates

5
Average: 5 (6 votes)
(6 votes)
Blueberry Hummus with Dates

Blueberry Hummus with Dates - fruity-sweet dip variation with fresh mint. Photo: Jan Schümann

share Share
print
bookmark_border Copy URL
Health Score:
9,4 / 10
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)
Calorie98 kcal(5 %)
Protein3 g(3 %)
Fat4 g(3 %)
Carbohydrates11 g(7 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E1.8 mg(15 %)
Vitamin K3.5 μg(6 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.4 mg(12 %)
Vitamin B₆0.1 mg(7 %)
Folate8.6 μg(3 %)
Pantothenic acid0.2 mg(3 %)
Biotin1.6 μg(4 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C7.8 mg(8 %)
Potassium65.9 mg(2 %)
Calcium40 mg(4 %)
Magnesium22 mg(7 %)
Iron1.1 mg(7 %)
Iodine1.8 μg(1 %)
Zinc0.6 mg(8 %)
Saturated fatty acids0.7 g
Uric acid68.2 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
12
Ingredients
15 ounces chickpeas (canned; drained weight)
9 ounces Blueberries
1 ½ ounces dried Date (pitted)
2 tablespoons olive oil
4 tablespoons Tahini
2 tablespoons lemon juice
½ teaspoon cinnamon
½ teaspoon salt
2 stalks mint
As needed: Agave syrup
How healthy are the main ingredients?
chickpeasBlueberryDateolive oilcinnamonsalt

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.