Hummus and Carrot Casserole

5
Average: 5 (2 votes)
(2 votes)
Hummus and Carrot Casserole

Hummus and Carrot Casserole - As of 1001 Nights: hearty oven dish with oriental ingredients.

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Health Score:
9,6 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 13 h. 45 min.
Ready in
Calories:
250
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie250 kcal(12 %)
Protein10 g(10 %)
Fat14 g(12 %)
Carbohydrates21 g(14 %)
Sugar added0 g(0 %)
Roughage7.2 g(24 %)
Vitamin A2.3 mg(288 %)
Vitamin D0 μg(0 %)
Vitamin E3.1 mg(26 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.4 mg(37 %)
Vitamin B₆0.4 mg(29 %)
Folate57 μg(19 %)
Pantothenic acid0.8 mg(13 %)
Biotin10.1 μg(22 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C20 mg(21 %)
Potassium600 mg(15 %)
Calcium170 mg(17 %)
Magnesium72 mg(24 %)
Iron2.5 mg(17 %)
Iodine20 μg(10 %)
Zinc1.9 mg(24 %)
Saturated fatty acids4.5 g
Uric acid98 mg
Cholesterol12 mg

Ingredients

for
6
Ingredients
250 grams chickpeas
800 grams carrots
400 milliliters Vegetable broth
1 lemon
2 garlic
40 grams Tahini
salt
peppers
ground cumin
1 teaspoon olive oil
4 tablespoons Soy creamer
100 grams Feta
2 tablespoons light Sesame seeds
3 sprigs parsley
How healthy are the main ingredients?
chickpeascarrotlemongarlicsaltolive oil

Preparation steps

1.

Soak chickpeas overnight in plenty of water and then drain. In a saucepan cover chickpeas with water and simmer over medium heat about 40 minutes. Then drain in a colander, rinse under cold water and drain well.

2.

While the chickpeas cook, peel the carrots, trim and halve lengthwise depending on the size or cut into quarters. Bring vegetable broth in a pot to a boil and cook carrots over medium heat for 5-6 minutes. Remove and drain, taking care to collect 80 ml (approximately 2 3/4 ounce) broth.

3.

Squeeze lemon. Puree chickpeas with 4 tablespoons lemon juice. Peel garlic and squeeze through a press garlic. Add tahini paste and broth collected for chickpea puree and mix well so that consistency is creamy. Season with salt, pepper and cumin.

4.

Grease a baking dish with oil, add mashed chickpeas, spread carrots over and sprinkle with soy creamer. Crumble feta over top, sprinkle with sesame seeds and bake in preheated oven at 200°C (fan oven 180°C; gas mark 3) (approximately 400°F) for about 25 minutes.

5.

Meanwhile, rinse parsley and shake dry. Remove casserole from oven, garnish with parsley and serve hot.