Hummus and Carrot Casserole
Hummus and Carrot Casserole - As of 1001 Nights: hearty oven dish with oriental ingredients.
Nutritional values
(Percentage of daily recommendation)
| Calorie | 250 cal. | (12 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.2 g | (24 %) |
| Vitamin A | 2.3 mg | (288 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.4 mg | (37 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 57 μg | (19 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 10.1 μg | (22 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 600 mg | (15 %) | ||
| Calcium | 170 mg | (17 %) | ||
| Magnesium | 72 mg | (24 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 98 mg | |||
| Cholesterol | 12 mg |
Ingredients
- Ingredients
- 250 grams chickpeas
- 800 grams carrots
- 400 milliliters Vegetable broth
- 1 lemon
- 2 garlic cloves
- 40 grams Tahini
- salt
- peppers
- ground cumin
- 1 tsp olive oil
- 4 Tbsps Soy creamer
- 100 grams Feta
- 2 Tbsps light Sesame seeds
- 3 stalks parsley
Preparation steps
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.
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.
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.
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.
Meanwhile, rinse parsley and shake dry. Remove casserole from oven, garnish with parsley and serve hot.
