Hummus with Crudites
Nutritional values
(Percentage of daily recommendation)
| Calorie | 282 cal. | (13 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.9 g | (26 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin K | 106.2 μg | (177 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.3 mg | (36 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 95 μg | (32 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 10.1 μg | (22 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 121 mg | (127 %) | ||
| Potassium | 592 mg | (15 %) | ||
| Calcium | 140 mg | (14 %) | ||
| Magnesium | 68 mg | (23 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 162 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Ingredients
- For the dip
- 8 ozs dried chickpeas
- 3 garlic cloves
- salt
- 3 Tbsps Tahini (from a jar)
- 1 organic lemon (juiced)
- ¼ tsp Cumin
- 4 Tbsps olive oil
- also
- 7 ozs Broccoli
- 7 ozs Red Bell pepper
- 7 ozs carrots
- 7 ozs Endive
Preparation steps
For the dip, soak the chickpeas overnight, then drain and place in a pot, cover with water and simmer for about 40 minutes until soft. Pour into a colander and rinse under cold water, and puree with a hand blender.
Peel and chop the garlic, and grind into a paste with the salt. Mix the garlic into the chickpeas along with the tahini, lemon juice, cumin, and olive oil. Season to taste with salt, cover, and refrigerate for 30 minutes.
Rinse and peel the vegetables. Blanch the broccoli in boiling salted water for about 10 minutes and drain well. Cut he peppers in half, remove seeds and white pith, and cut into narrow strips. Cut the carrot into long, narrow sticks. Separate the endive leaves and serve with the remaining vegetables in a bowl or on a plate, with the dip.
