Basic Healthy Recipe
Creamy Hummus
(13 votes)
(13 votes)
Creamy hummus - The spicy spread simply always tastes good! Photo: Jan Schümann
Health Score:
98 / 100
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)
(Percentage of daily recommendation)
| Calorie | 90 cal. | (4 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.9 g | (6 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.5 mg | (13 %) | ||
| Vitamin K | 1 μg | (2 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.4 mg | (12 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 7 μg | (2 %) | ||
| Pantothenic acid | 0.1 mg | (2 %) | ||
| Biotin | 1.6 μg | (4 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 3 mg | (3 %) | ||
| Potassium | 35 mg | (1 %) | ||
| Calcium | 43 mg | (4 %) | ||
| Magnesium | 22 mg | (7 %) | ||
| Iron | 0.9 mg | (6 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 0.7 g | |||
| Uric acid | 64 mg | |||
| Cholesterol | 0 mg |
Development of this recipe:
EAT-SMARTER
all recipes of this author
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.
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