How to Make Hummus
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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.
(Percentage of daily recommendation)
| Calorie | 472 cal. | (22 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.2 g | (24 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6 mg | (50 %) | ||
| Vitamin K | 5 μg | (8 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.1 mg | (59 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 49 μg | (16 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 10.6 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 301 mg | (8 %) | ||
| Calcium | 241 mg | (24 %) | ||
| Magnesium | 104 mg | (35 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 199 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 3 g |
Preparation steps
Step 1:
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.
Drain chickpeas in a colander and rinse with cold water.
Step 2:
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.
Step 3:
To serve, place hummus in a bowl and garnish with lovage and pine nuts.
