Hummus

5
Average: 5 (2 votes)
(2 votes)
Hummus
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Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 13 h.
Ready in
Calories:
251
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie251 cal.(12 %)
Protein7 g(7 %)
Fat18 g(16 %)
Carbohydrates15 g(10 %)
Sugar added0 g(0 %)
Roughage3.7 g(12 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E3.6 mg(30 %)
Vitamin K12.6 μg(21 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.9 mg(24 %)
Vitamin B₆0.2 mg(14 %)
Folate19 μg(6 %)
Pantothenic acid0.3 mg(5 %)
Biotin3.6 μg(8 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C14 mg(15 %)
Potassium127 mg(3 %)
Calcium95 mg(10 %)
Magnesium46 mg(15 %)
Iron1.8 mg(12 %)
Iodine3 μg(2 %)
Zinc1.4 mg(18 %)
Saturated fatty acids2.6 g
Uric acid116 mg
Cholesterol0 mg
Complete sugar2 g

Ingredients

for
4
Ingredients
250 grams dried chickpeas
3 garlic cloves
salt
50 grams Tahini (from a jar)
1 organic lemon (juice)
¼ tsp Cumin
4 Tbsps olive oil
minced cilantro (for garnish)
How healthy are the main ingredients?
chickpeasolive oilgarlic clovesaltlemonCumin

Preparation steps

1.

Soak chickpeas in a bowl of water overnight, then drain. Place chickpeas in a pot with water to cover. Bring to a boil and simmer until softened, about 40 minutes. Drain in a colander and rinse under cold water. Puree with an immersion blender. Peel and chop garlic, then combine with salt and grind to a paste. Mix garlic paste with chickpeas. Stir in tahini, lemon juice, cumin and oil and season with salt. Cover and refrigerate 30 minutes.

2.

Garnish with olive oil and cilantro to taste and serve with toasted bread.

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