Hummus
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
433
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 433 cal. | (21 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.7 g | (26 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin K | 74 μg | (123 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.6 mg | (55 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 80 μg | (27 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 11.1 μg | (25 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 463 mg | (12 %) | ||
| Calcium | 253 mg | (25 %) | ||
| Magnesium | 97 mg | (32 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 4.1 g | |||
| Uric acid | 194 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Preparation steps
1.
Pour chickpeas into a colander and rinse under cold water. Puree chickpeas with a hand blender. Peel garlic cloves and crush finely with salt. In a bowl, mix chickpea puree with tahini, lemon juice, garlic and cumin and season with salt to taste. Cover bowl and let rest in a cold place for 30 minutes. Rinse parsley, shake dry and pluck leaves from the stem.
2.
To serve, arrange lettuce and cucumber slices in bowls and place a spoonful of the hummus in the middle. Drizzle olive oil over hummus and garnish with a few olives and parsley leaves. If desired, serve with remaining olives, fresh pita bread and mint tea.
