Vegetarian Delicacy

Peanut Hummus with Vegetables

5
Average: 5 (2 votes)
(2 votes)
Peanut Hummus with Vegetables

Peanut Hummus with Vegetables - Protein-rich treat with lots of flavor

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Health Score:
99 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
664
calories
Calories

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. 

1 serving contains
(Percentage of daily recommendation)
Calorie664 cal.(32 %)
Protein30 g(31 %)
Fat48 g(41 %)
Carbohydrates28 g(19 %)
Sugar added0 g(0 %)
Roughage13.8 g(46 %)
Vitamin A0.6 mg(75 %)
Vitamin D0 μg(0 %)
Vitamin E9.3 mg(78 %)
Vitamin K180.2 μg(300 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.4 mg(36 %)
Niacin11.2 mg(93 %)
Vitamin B₆0.7 mg(50 %)
Folate136 μg(45 %)
Pantothenic acid2.3 mg(38 %)
Biotin24.1 μg(54 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C119 mg(125 %)
Potassium1,007 mg(25 %)
Calcium201 mg(20 %)
Magnesium152 mg(51 %)
Iron5 mg(33 %)
Iodine28 μg(14 %)
Zinc3.3 mg(41 %)
Saturated fatty acids10 g
Uric acid299 mg
Cholesterol0 mg
Complete sugar9 g

Ingredients

for
4
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

1.

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.

2.

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.

3.

For the sauce, mix peanut butter with curry paste, remaining lemon juice, 5 Tablespoons vegetable broth, and soy sauce.

4.

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.

5.

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.