Hummus with Sun-Dried Tomatoes
Healthy, because
Even smarter
Nutritional values
Garbanzo beans are a great source of vegetable protein.
Serve this hummus with pita chips or cut vegetables.
(Percentage of daily recommendation)
| Calorie | 100 cal. | (5 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.3 g | (8 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.5 mg | (13 %) | ||
| Vitamin K | 1.9 μg | (3 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.9 mg | (16 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 20 μg | (7 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 3.8 μg | (8 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 147 mg | (4 %) | ||
| Calcium | 64 mg | (6 %) | ||
| Magnesium | 29 mg | (10 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 0.8 g | |||
| Uric acid | 65 mg | |||
| Cholesterol | 1 mg | |||
| Complete sugar | 2 g |
Ingredients
- Ingredients
- 7 ozs dried chickpeas
- 6 ozs sun-dried Tomatoes (in oil)
- 1 onion
- 2 cloves garlic cloves
- 3 Tbsps Tahini
- 2 Tbsps Yogurt (0.1% fat)
- 3 Tbsps lemon juice
- salt
- freshly ground peppers
- 1 pinch Cumin
Preparation steps
Rinse the chickpeas, cover with cold water, and soak overnight.
The following day, rub the chickpeas with your hands underwater, so that the skin loosens. Skim the skin from the top of the water. Pass the chickpeas through a fine strainer. Set the soaking liquid aside.
Drain the tomatoes, reserving the oil. Peel and finely dice the onion and garlic. Heat 1 tablespoon of the tomato oil in a large, wide pot. Add the onions and garlic to the pan, and sauté briefly. Mix in the chickpeas, then add the reserved soaking liquid. Bring to a boil, reduce the heat to low, and simmer for 1-1.5 hours.
Drain the chickpeas, reserving some of the cooking liquid. Let the chickpeas cool slightly, then puree with the tahini, yogurt, and sun-dried tomatoes. Season to taste with lemon juice, salt, pepper, and cumin. If the hummus is too thick, thin with a little of the cooking liquid.
Place the hummus in a bowl, and garnish with basil and parmesan cheese. Serve with flatbread for dipping, if you'd like.
