Hummus
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 13 h. 10 min.
Ready in
Calories:
456
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 456 cal. | (22 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.7 g | (22 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin K | 9 μg | (15 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 50 μg | (17 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 9.5 μg | (21 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 289 mg | (7 %) | ||
| Calcium | 228 mg | (23 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 185 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 350 grams dried chickpeas
- 3 garlic cloves
- Sea salt
- 150 grams Tahini (Sesame paste from a jar)
- 2 organic lemons (juiced)
- ¼ tsp ground Cumin
- parsley
- 4 Tbsps olive oil
- 50 grams black, pitted Olives
- Lemon wedge
Preparation steps
1.
Soak chickpeas overnight in cold water. Drain and combine with water in a pan, simmer for about 40 minutes. Drain in a colander and rinse under cold water. Puree with an immersion blender. Peel garlic and grind finely with salt. Add to chickpeas and mix with tahini, lemon juice, cumin powder, season with salt to taste and refrigerate, covered, for 30 minutes.
2.
Rinse parsley, shake dry and pluck off leaves. Place hummus into bowls and make small wells with a spoon. Fill wells with olive oil and garnish with olives, lemon wedges and parsley leaves. Serve with fresh sesame pita bread.
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