Hummus with Yogurt
Healthy, because
Even smarter
Nutritional values
Chickpeas are not only an excellent source of protein, which is important for strong bones and muscles, but also they are a great source of fiber, which supports digestion.
Try pairing this hummus with some fresh vegetables for more vitamins and minerals.
(Percentage of daily recommendation)
| Calorie | 242 cal. | (12 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.3 g | (11 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 5.9 μg | (10 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.7 mg | (23 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 17 μg | (6 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 4.1 μg | (9 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 8 mg | (8 %) | ||
| Potassium | 131 mg | (3 %) | ||
| Calcium | 97 mg | (10 %) | ||
| Magnesium | 42 mg | (14 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 104 mg | |||
| Cholesterol | 1 mg | |||
| Complete sugar | 2 g |
Ingredients
- Ingredients
- 8 ozs dried chickpeas (garbanzo beans)
- 1 onion
- 3 garlic cloves
- 4 Tbsps olive oil
- 3 Tbsps Tahini
- 2 Tbsps Yogurt (0.1% fat)
- 3 Tbsps lemon juice
- salt
- Chili powder (or sweet paprika)
Preparation steps
Rinse the chickpeas and soak in plenty of cold water overnight.
The next day, rub the chickpeas with hands underwater to loosen the hulls. Skim the surface to remove the floating hulls. Pour the chickpeas through a sieve and set aside the water used for soaking.
Peel the onion and garlic and chop finely. Heat 1 tablespoon olive oil in a large wide pot, add the onions and garlic and saute. Add the chickpeas and cover with the soaking water. Bring to a boil, then reduce the heat and simmer over low heat for 1 1/2-2 hours.
Drain the chickpeas and set aside a little of the cooking water. Allow the chickpeas to cool slightly and puree finely together with the tahini and yogurt. Season with lemon juice and salt. If the hummus is too dry, stir in a little cooking liquid.
To serve, drizzle with the remaining oil and sprinkle with chilli or paprika. Serve with vegetables, such as colorful carrots, for dipping.
