Plant-based Protein

How to Make Hummus

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How to Make Hummus
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Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 13 h.
Ready in
Calories:
472
calories
Calories

Healthy, because

Even smarter

Nutritional values

Chickpeas provide plenty of vegetable protein, iron and magnesium. We need protein to maintain and build muscles, iron for blood formation and oxygen transport and magnesium for strong nerves. 

The chickpeas will be even softer if you add some baking powder to the spring water. 

1 serving contains
(Percentage of daily recommendation)
Calorie472 cal.(22 %)
Protein16 g(16 %)
Fat32 g(28 %)
Carbohydrates28 g(19 %)
Sugar added0 g(0 %)
Roughage7.2 g(24 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E6 mg(50 %)
Vitamin K5 μg(8 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.3 mg(27 %)
Niacin7.1 mg(59 %)
Vitamin B₆0.4 mg(29 %)
Folate49 μg(16 %)
Pantothenic acid0.5 mg(8 %)
Biotin10.6 μg(24 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C23 mg(24 %)
Potassium301 mg(8 %)
Calcium241 mg(24 %)
Magnesium104 mg(35 %)
Iron3.7 mg(25 %)
Iodine6 μg(3 %)
Zinc3.3 mg(41 %)
Saturated fatty acids4.5 g
Uric acid199 mg
Cholesterol0 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
14 ozs chickpeas (dried)
3 garlic cloves
2 lemons (juice)
salt
¼ tsp Cumin
6 ozs Tahini (from a jar)
3 Tbsps olive oil
1 sprig Lovage (for garnish)
1 Tbsp Pine nuts
How healthy are the main ingredients?
chickpeasolive oilPine nutsgarlic clovelemonsalt

Preparation steps

1.

Step 1:

2.

Soak chickpeas in water overnight. Drain chickpeas and remove peels. Place chickpeas in a saucepan and cover with water and simmer for about 40 minutes. 

3.

Drain chickpeas in a colander and rinse with cold water.

4.

Step 2:

5.

Puree chickpeas in a food processor. Peel garlic and squeeze cloves through a press and mix with salt. Mix garlic, salt, chickpeas, tahini, lemon juice, olive oil and cumin. Season with salt to taste. Cover and refrigerate for about 30 minutes.

6.

Step 3:

7.

To serve, place hummus in a bowl and garnish with lovage and pine nuts.