Clean Eating Recipes for Guests

Hummus with Almonds

5
Average: 5 (2 votes)
(2 votes)
Hummus with Almonds
share Share
print
bookmark_border Copy URL
Health Score:
8,8 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 15 h.
Ready in
Calories:
460
calories
Calories

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.

1 each contains
(Percentage of daily recommendation)
Calorie460 kcal(22 %)
Protein14.76 g(15 %)
Fat32.95 g(28 %)
Carbohydrates31.31 g(21 %)
Sugar added0 g(0 %)
Roughage9.31 g(31 %)
Vitamin A61.52 mg(7,690 %)
Vitamin D0.08 μg(0 %)
Vitamin E5.17 mg(43 %)
Vitamin B₁0.31 mg(31 %)
Vitamin B₂0.31 mg(28 %)
Niacin3.49 mg(29 %)
Vitamin B₆0.21 mg(15 %)
Folate138.16 μg(46 %)
Pantothenic acid0.31 mg(5 %)
Biotin14.11 μg(31 %)
Vitamin B₁₂0.01 μg(0 %)
Vitamin C8.81 mg(9 %)
Potassium480.51 mg(12 %)
Calcium138.76 mg(14 %)
Magnesium102.13 mg(34 %)
Iron11 mg(73 %)
Iodine0.75 μg(0 %)
Zinc2.29 mg(29 %)
Saturated fatty acids6.65 g
Cholesterol15.47 mg

Ingredients

for
4
Ingredients
8 ounces dried chickpeas
1 onion
3 garlic
1 tablespoon olive oil
3 tablespoons Tahini
2 tablespoons Yogurt (0.1% fat)
3 tablespoons lemon juice
salt
3 ounces peeled almonds
3 tablespoons Sesame seeds
freshly ground peppers
ground Cumin
sweet ground paprika
2 tablespoons butter
How healthy are the main ingredients?
chickpeasalmondSesame seedsolive oiloniongarlic

Preparation steps

1.

Rinse the chickpeas and place in a bowl. Cover with water and let soak overnight. 

2.

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. 

3.

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. 

4.

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. 

5.

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. 

6.

Garnish the hummus with mint, and serve with flatbread for dipping.