Hummus

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Hummus
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Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
9 h.
Preparation
Calories:
2126
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie2,126 cal.(101 %)
Protein56 g(57 %)
Fat167 g(144 %)
Carbohydrates99 g(66 %)
Sugar added0 g(0 %)
Roughage22.9 g(76 %)
Vitamin A0.6 mg(75 %)
Vitamin D0 μg(0 %)
Vitamin E23.9 mg(199 %)
Vitamin K201.4 μg(336 %)
Vitamin B₁3 mg(300 %)
Vitamin B₂1.3 mg(118 %)
Niacin27.8 mg(232 %)
Vitamin B₆2 mg(143 %)
Folate274 μg(91 %)
Pantothenic acid1.4 mg(23 %)
Biotin45.5 μg(101 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C100 mg(105 %)
Potassium1,573 mg(39 %)
Calcium1,080 mg(108 %)
Magnesium347 mg(116 %)
Iron12.4 mg(83 %)
Iodine23 μg(12 %)
Zinc12.4 mg(155 %)
Saturated fatty acids23.4 g
Uric acid534 mg
Cholesterol1 mg
Complete sugar12 g

Ingredients

for
1
Ingredients
200 grams chickpeas
750 milliliters water
12 garlic cloves
200 grams Sesame paste (Tahini)
1 lemon (juiced)
1 Tbsp ground Cumin
1 Tbsp salt
1 Tbsp ground paprika
6 Tbsps olive oil
150 milliliters water
1 bunch parsley
8 black Olives (pitted and julienned)
2 Tbsps finely chopped parsley
How healthy are the main ingredients?
chickpeasolive oilparsleyparsleygarlic clovelemon

Preparation steps

1.

Cover the chickpeas with the water, and let soak for 8 hours. Cook the chickpeas in the coaking liquid for 30-40 minutes, then drain and let cool. 

2.

Puree the chickpeas with the garlic, tahini, lemon juice, salt, paprika, cumin, and 4 tablespoons of oil. Gradually incorporate the water to the hummus. Place the hummus in a bowl, garnish with the olives and parsley, and serve.