Peanut Hummus with Vegetables
Peanut Hummus with Vegetables - Protein-rich treat with lots of flavor
Healthy, because
Even smarter
Nutritional values
Veggie bites provide an extra protein kick with chickpeas and peanuts. This strengthens our muscles and ensures the build-up of cells and messenger substances, such as enzymes or hormones.
Instead of veggie bites, homemade vegetarian patties also go great with hummus with vegetables.
(Percentage of daily recommendation)
| Calorie | 664 cal. | (32 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 48 g | (41 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.8 g | (46 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 9.3 mg | (78 %) | ||
| Vitamin K | 180.2 μg | (300 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 11.2 mg | (93 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 136 μg | (45 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 24.1 μg | (54 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 119 mg | (125 %) | ||
| Potassium | 1,007 mg | (25 %) | ||
| Calcium | 201 mg | (20 %) | ||
| Magnesium | 152 mg | (51 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 10 g | |||
| Uric acid | 299 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 1 garlic clove
- 10 ozs chickpeas (drained weight; can)
- 2 Tbsps Tahini (sesame paste)
- ½ tsp ground Cumin
- 4 Tbsps lemon juice
- 4 Tbsps olive oil
- salt
- peppers
- 2 Tbsps roasted Shelled peanut
- 3 ½ ozs Cherry tomatoes
- 1 handful Baby salad mix
- 2 red onions
- 1 tsp dried Fresh herbs
- 4 Tbsps natural peanut butter
- 2 tsps red Curry paste
- 6 ozs Vegetable broth
- 1 Tbsp bright soy sauce
- 1 handful cilantro
- 7 ozs Red cabbage
- 10 ozs Broccoli
- 9 ozs Vegetarian ground meat -Bites (Veggie Bites; Refrigerated)
- 2 Tbsps Canola oil
Preparation steps
For the hummus, peel and chop the garlic, blend with chickpeas, tahini, cumin, 2 tablespoons lemon juice and 2 tablespoons olive oil. Season with salt and pepper and pour into a bowl. Sprinkle with peanuts and drizzle with 1 tablespoon olive oil.
Wash and halve the tomatoes. Wash lettuce and shake dry. Peel 1 onion and cut into fine strips. Mix everything with remaining olive oil and 1 tablespoon lemon juice, arrange on hummus and sprinkle with dried herbs. Refrigerate hummus until ready to serve.
For the sauce, mix peanut butter with curry paste, remaining lemon juice, 5 Tablespoons vegetable broth, and soy sauce.
Wash the coriander and shake dry. Clean red cabbage, wash and cut into strips. Peel and dice remaining onion. Clean broccoli, wash and divide into florets. Cut veggie bites into smaller pieces if needed.
Heat canola oil in a frying pan. Sauté red cabbage, onion, broccoli and veggie bites in it for 6-7 minutes over medium heat. Deglaze with remaining broth and let liquid boil away in 3-4 minutes over low heat. Then drizzle the peanut sauce, garnish with cilantro and serve hummus with vegetables.
