Mediterranean Eggplant with Hummus
Healthy, because
Even smarter
Nutritional values
Chick peas are the main ingredient of hummus and contain a lot of vegetable protein. We need this as building material for new cells, messenger substances and hormones in the body. In addition, pulses are rich in iron, which, together with lemon juice, our body can absorb particularly well. We need iron for healthy blood formation and oxygen transport.
Pita breads go well with aubergines with oriental-style hummus. You can easily prepare this yourself. Click here for the recipe and a video for quick pita breads. You can also add fried zucchini strips, cauliflower, fresh carrots or vegetables of your choice to the oriental starter. If you need to make it faster, use canned chickpeas or glass jars, you can puree them directly without cooking.
(Percentage of daily recommendation)
| Calorie | 613 cal. | (29 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 47 g | (41 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.4 g | (25 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.8 mg | (57 %) | ||
| Vitamin K | 9.8 μg | (16 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 8.3 mg | (69 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 80 μg | (27 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 10.1 μg | (22 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 413 mg | (10 %) | ||
| Calcium | 329 mg | (33 %) | ||
| Magnesium | 102 mg | (34 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 36 μg | (18 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 11.4 g | |||
| Uric acid | 196 mg | |||
| Cholesterol | 26 mg | |||
| Complete sugar | 4 g |
Ingredients
- For Hummus
- 350 grams dried chickpeas
- 3 garlic cloves
- salt
- 150 grams Tahini (from a jar)
- 1 lemon (juiced)
- ¼ tsp Cumin
- 2 Tbsps olive oil
- In addition
- 1 Eggplant
- 4 Tbsps olive oil
- salt
- freshly ground peppers
- 150 grams Feta
- 60 grams Olives black and green (pitted)
- 1 Tbsp lemon juice
- 1 tsp ground paprika (sweet)
Preparation steps
For hummus: soak chickpeas overnight in water. Next day, drain and rinse well. Place into a pot and cover with water, simmer for about 40 minutes or until soft. Puree with an immersion blender. Peel garlic and chop. Mash with salt finely. Add to chickpeas and combine with tahini, lemon juice, cumin powder and oil, season with salt and refrigerate for 30 minutes.
Rinse and dry eggplant. Cut into strips. Heat 2 tablespoons of oil in a pan and saute eggplant for about 5 minutes, season with salt and pepper. Remove from heat and let cool until lukewarm. Arrange on plates and garnish with diced feta, olives and hummus. Whsik remaining oil with lemon juice and paprika, drizzle on eggplants and hummus and serve.
If desired, serve with flatbread.
