Basic Healthy Recipe

Creamy Hummus

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Average: 4.7 (7 votes)
(7 votes)
Creamy Hummus

Creamy hummus - The spicy spread simply always tastes good! Photo: Jan Schümann

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Health Score:
8,9 / 10
Difficulty:
easy
Difficulty
Preparation:
5 min.
Preparation
Calories:
90
calories
Calories

Healthy, because

Even smarter

Nutritional values

Chickpeas contain a lot of protein, as well as large amounts of satiating fiber and iron. 

This creamy paste fits many occasions: ss a spread it tastes just as good as a sauce in a healthy bowl or as a dip with vegetable sticks. 

1 serving contains
(Percentage of daily recommendation)
Calorie90 kcal(4 %)
Protein4 g(4 %)
Fat5 g(4 %)
Carbohydrates8 g(5 %)
Sugar added0 g(0 %)
Roughage1.9 g(6 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E1.5 mg(13 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.4 mg(12 %)
Vitamin B₆0.1 mg(7 %)
Folate7 μg(2 %)
Pantothenic acid0.1 mg(2 %)
Biotin1.6 μg(4 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C3 mg(3 %)
Potassium35 mg(1 %)
Calcium43 mg(4 %)
Magnesium22 mg(7 %)
Iron0.9 mg(6 %)
Iodine2 μg(1 %)
Zinc0.7 mg(9 %)
Saturated fatty acids0.7 g
Uric acid64 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
12
Ingredients
2 tablespoons cold-pressed olive oil
4 tablespoons Tahini
15 ounces chickpeas (canned; drained weight)
2 tablespoons lemon juice
2 teaspoons Cumin
1 teaspoon salt
How healthy are the main ingredients?
chickpeasolive oilCuminsalt

Preparation steps

1.

Place the oil and tahini paste in the blender and mix for at least 1 minute.

2.

In the meantime, pour the chickpeas into a sieve and rinse with cold water.

3.

Put the chickpeas, 4 ounces water, lemon juice, cumin, and salt in the blender and puree everything finely.