Hummus with Almonds
Healthy, because
Even smarter
Nutritional values
Chickpeas are little powerhouses: Besides plenty of protein and fibre, they score points with lots of iron, a trace element that we need for blood formation and oxygen transport, among other things. Almonds and sesame provide us with healthy unsaturated fatty acids.
Vegan becomes the recipe when you replace the butter with a vegetable oil. Important: Since the hummus is baked with almonds, the oil used should be highly heatable.
(Percentage of daily recommendation)
| Calorie | 376 cal. | (18 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.1 g | (20 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin K | 2.5 μg | (4 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 34 μg | (11 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 5.4 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 8 mg | (8 %) | ||
| Potassium | 275 mg | (7 %) | ||
| Calcium | 198 mg | (20 %) | ||
| Magnesium | 110 mg | (37 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 7.1 g | |||
| Uric acid | 117 mg | |||
| Cholesterol | 18 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 8 ozs dried chickpeas
- 1 onion
- 3 garlic cloves
- 1 Tbsp olive oil
- 3 Tbsps Tahini
- 2 Tbsps Yogurt (0.1% fat)
- 3 Tbsps lemon juice
- salt
- 3 ozs peeled almonds
- 3 Tbsps Sesame seeds
- freshly ground peppers
- ground Cumin
- sweet ground paprika
- 2 Tbsps butter
Preparation steps
Rinse the chickpeas and place in a bowl. Cover with water and let soak overnight.
The following say, rub the chickpeas under the water to remove the peel. Skim the peels from the water. Pass the chickpeas through a fine strainer, reserving the soaking liquid.
Peel and finely dice the onion and garlic. Heat the olive oil in a large, wide saucepan. Sauté the onions and garlic. Add the chickpeas, and cover with the soaking water. Bring to a boil, then reduce the heat to low and simmer for 1.5-2 hours.
Drain the chickpeas, reserving some of the cooking water. Cool thie chickpeas slightly, then puree them with the tahini and yogurt. Season to taste with lemon juice and salt. If the hummus is too thick, thin with a little of the cooking liquid.
Preheat the oven to 200°C / 400°F. Place the hummus into a shallow, ovenproof dish. Coarsely chop the almonds, then mix with a little sesame oil. Season with salt and pepper, then sprinkle with cumin and paprika. Melt the butter and drizzle over the mixture. Top the hummus with the almond mixture, then bake in the oven for 20 minutes.
Garnish the hummus with mint, and serve with flatbread for dipping.
