Flatbread and Hummus Appetizers
Healthy, because
Even smarter
Nutritional values
This heart-hearlthy appetizer is a good source of healthy fats and protein from the hummus.
Instead of flatbread, you can serve this hummus with carrot sticks instead.
(Percentage of daily recommendation)
| Calorie | 244 cal. | (12 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 5.4 μg | (9 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.4 mg | (28 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 35 μg | (12 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 5.5 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 224 mg | (6 %) | ||
| Calcium | 111 mg | (11 %) | ||
| Magnesium | 48 mg | (16 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 109 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 1 Pita bread
- 2 tsps Caper
- 3 cloves garlic cloves
- 8 ozs chickpeas (canned)
- 3 Tbsps Tahini
- 1 Tbsp lemon juice
- 1 tsp ground Cumin
- 2 Tbsps olive oil
- salt
- freshly ground peppers
- 2 Tomatoes
- 1 handful Fresh herbs (such as Moroccan mint, watercress)
- coarse Sea salt
Preparation steps
Cut out from the pita with a biscuit cutter four circles of approximately 10 cm (approximately 4 inches) diameter. Put each on a plate.
For hummus, drain the capers and finely chop 1 teaspoon. Peel garlic. Drain the chickpeas, taking care to collect the liquid. Add the chickpeas with the garlic, tahini, lemon juice and cumin in a large blender and puree. Gradually mix in a little of the chickpea liquid (about 80 ml, approximately 1/3 cup) until a creamy consistency is obtained. Stir in the oil and the chopped capers. Season with salt and pepper.
Rinse the tomatoes, quarter, remove the seeds and stalks and cut pulp into cubes. Pluck the herbs, rinse and pat dry.
Spread the hummus on the pita. Top with the tomatoes and remaining capers. Sprinkle with a little coarse salt and coarsely ground pepper and serve garnished with the herbs.
