Buckwheat Blinis with Spirulina Hummus
Buckwheat blinis with spirulina hummus - A classic but with a Superfood twist
Healthy, because
Even smarter
Nutritional values
The blue-green algae spirulina is considered a real superfood due to its high protein and vitamin content. It is a good source of concentration-enhancing B vitamins, blood-cleansing iron and metabolism-activating copper.
If you don't get spirulina powder, you can also leave it out - the little blinis will still succeed. They are then just a little less colorful and not quite as nutritious.
(Percentage of daily recommendation)
| Calorie | 549 cal. | (26 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 56 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 7.9 μg | (13 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 8 mg | (67 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 82 μg | (27 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 15.4 μg | (34 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 6 mg | (6 %) | ||
| Potassium | 564 mg | (14 %) | ||
| Calcium | 173 mg | (17 %) | ||
| Magnesium | 102 mg | (34 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 8.4 g | |||
| Uric acid | 221 mg | |||
| Cholesterol | 147 mg |
Ingredients
- Ingredients
- ¾ oz fresh Yeast
- ½ tsp honey
- 7 ozs milk (whole) (lukewarm)
- 3 eggs
- 1 oz butter (melted)
- salt
- 7 ¼ ozs Whole Grain Spelt Flour
- 4 ½ ozs Buckwheat flour
- 3 Tbsps olive oil
- 7 ozs chickpeas (can; drained weight)
- 2 garlic cloves
- 4 parsley
- 2 tsps spirulina powder (-Powder)
- 1 oz Tahini
- 2 Tbsps lemon juice
- peppers
- 1 pinch ground Cumin
- 1 pinch cayenne pepper
- 1 Tbsp sesame
Preparation steps
For the blinis, crumble yeast and dissolve in milk with honey. Separate eggs (use 1 yolk elsewhere). Whisk 2 egg yolks with the milk. Mix liquid butter, salt, yeast-egg-milk and flours well. Add enough water to make a thick dough. Let the dough rise for 1 hour.
Meanwhile, for the spirulina hummus, rinse chickpeas in a colander and drain. Peel garlic and chop coarsely. Wash parsley, shake dry, set aside a few leaves for garnish; coarsely chop remaining leaves.
Finely puree chickpeas with 3-4 tbsp. water, garlic and parsley. Mix in spirulina powder, tahini, lemon juice and 1 tbsp. olive oil and blend until creamy, adding a little more cold water if needed. Season hummus with salt, pepper, cumin and cayenne pepper. Refrigerate.
Beat egg whites with 1 pinch of salt until stiff. Stir dough and fold in beaten egg whites. Bake a total of 12 blinis in batches. Heat 1 teaspoon of oil in a frying pan. Drop in 3-4 blobs of batter with a small ladle and bake over medium heat for about 3-4 minutes per side until golden brown. Use up the rest of the dough in the same way.
Spread hummus on blinis and sprinkle with sesame seeds. Garnish with the parsley leaves set aside.
