Sweet Potato Toast with Hummus and Beets
Sweet potato toast with hummus and beets - Protein-rich snack that also goes down well as an appetizer. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Sweet potatoes score points with lots of beta-carotene, an antioxidant which helps protect the cells. The chickpeas also add plenty of valuable plant protein.
For some creamy texture and added nutrients, add some avocado to the top of this toast.
(Percentage of daily recommendation)
| Calorie | 415 cal. | (20 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 61 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.5 g | (38 %) |
| Vitamin A | 2.2 mg | (275 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 11 mg | (92 %) | ||
| Vitamin K | 81.6 μg | (136 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.5 mg | (46 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 102 μg | (34 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 10.8 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 67 mg | (71 %) | ||
| Potassium | 958 mg | (24 %) | ||
| Calcium | 180 mg | (18 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 214 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 10 ozs Sweet potato (1 small sweet potato)
- 1 small garlic clove
- 7 ozs chickpeas (canned; drained weight)
- 1 Tbsp olive oil
- 1 Tbsp Tahini (sesame paste)
- 1 splash lemon juice
- ½ tsp ground Cumin
- ½ tsp sharp ground paprika
- salt
- peppers
- 1 small Beet (3-4 ounces)
- 2 ozs Baby spinach
- 1 tsp Black cumin seeds
Kitchen utensils
Preparation steps
Peel and wash the sweet potato and cut it into about 4-6 slices. Bake the slices in a preheated oven at 390°F for about 8-10 minutes.
In the meantime peel the garlic for the hummus. Rinse and drain the chickpeas, and use a hand blender to finely puree 6 ounce chickpeas with garlic, oil, tahini, lemon juice, cumin, paprika powder, and 2 tablespoons of water. Season to taste with salt and pepper.
Peel, wash, and finely grate the beet. Wash spinach and pat dry.
Remove sweet potato slices from the oven, spread with hummus and place beet and spinach on top. Serve sprinkled with black cumin.
