Chile Hummus
Healthy, because
Even smarter
Nutritional values
This dish is full of a variety of nutrients! Chickpeas are full of protein, fiber and iron. Among other things, iron is important for blood formation and oxygen transport in the body. Additionally, the tahini is rich in vitamin E, which helps protect the cells from free radicals.
If you want to control the salt content of this dish, use dried chickpeas instead of buying canned chickpeas.
(Percentage of daily recommendation)
| Calorie | 168 cal. | (8 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.3 g | (11 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 9.9 μg | (17 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.3 mg | (19 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 17 μg | (6 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 2.9 μg | (6 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 150 mg | (4 %) | ||
| Calcium | 72 mg | (7 %) | ||
| Magnesium | 38 mg | (13 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 104 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 2 g |
Ingredients
- Ingredients
- 8 ozs chickpeas (canned)
- 2 garlic cloves
- 2 red chili peppers
- 1 Tbsp Tomato paste
- 2 Tbsps Tahini
- ½ lemon (juiced)
- 2 Tbsps olive oil
- salt
- freshly ground peppers
- ground Cumin
- 1 Tbsp finely chopped parsley
Preparation steps
Rinse and drain chickpeas in a colander. Peel garlic. Rinse chiles, chop and puree with garlic, tomato paste, chickpeas, tahini, lemon juice, and oil in a blender or small food processor. Add some cold water as needed for a creamy consistency. Season with salt, pepper, and cumin. Sprinkle with parsley.
Serve with tortilla chips or fresh raw vegetables, if desired.
