Flatbread and Hummus Appetizers

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Flatbread and Hummus Appetizers
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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
293
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie293 kcal(14 %)
Protein10.72 g(11 %)
Fat15.56 g(13 %)
Carbohydrates32.43 g(22 %)
Sugar added0 g(0 %)
Roughage6.05 g(20 %)
Vitamin A77.85 mg(9,731 %)
Vitamin D0 μg(0 %)
Vitamin E0.61 mg(5 %)
Vitamin B₁0.31 mg(31 %)
Vitamin B₂0.09 mg(8 %)
Niacin2.97 mg(25 %)
Vitamin B₆0.19 mg(14 %)
Folate134.91 μg(45 %)
Pantothenic acid0.25 mg(4 %)
Biotin2.46 μg(5 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C12.61 mg(13 %)
Potassium407.74 mg(10 %)
Calcium88.79 mg(9 %)
Magnesium52.04 mg(17 %)
Iron3.31 mg(22 %)
Zinc1.63 mg(20 %)
Saturated fatty acids1.96 g
Cholesterol0 mg

Ingredients

for
4
Ingredients
1 Pita bread
2 teaspoons Caper
3 cloves garlic
8 ounces chickpeas (canned)
3 tablespoons Tahini
1 tablespoon lemon juice
1 teaspoon ground Cumin
2 tablespoons olive oil
salt
freshly ground peppers
2 tomatoes
1 handful Fresh herbs (such as Moroccan mint, watercress)
coarse Sea salt
How healthy are the main ingredients?
chickpeasolive oilgarlicCuminsalttomato

Preparation steps

1.

Cut out from the pita with a biscuit cutter four circles of approximately 10 cm (approximately 4 inches) diameter. Put each on a plate.

2.

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.

3.

Rinse the tomatoes, quarter, remove the seeds and stalks and cut pulp into cubes. Pluck the herbs, rinse and pat dry.

4.

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.