Variation On A Classic Dish

Tomato and Basil Hummus

5
Average: 5 (4 votes)
(4 votes)
Tomato and Basil Hummus

Tomato and Basil Hummus - creamy chickpea dip with dried tomatoes. Photo: Jan Schümann

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Health Score:
9,4 / 10
Difficulty:
very easy
Difficulty
Preparation:
15 min.
Preparation
ready in 20 min.
Ready in
Calories:
77
calories
Calories

Healthy, because

Even smarter

Nutritional values

Chickpeas are good suppliers of magnesium. The mineral is important for the function of nerves and muscles. Tomatoes are rich in lycopene. The secondary plant substance has an antioxidant effect and protects our body cells.

The tomato and basil hummus is perfect with fresh starters and roasted wholemeal bread. The chickpea jam also cuts a great figure as a barbecue side dish.

1 serving contains
(Percentage of daily recommendation)
Calorie77 kcal(4 %)
Protein3 g(3 %)
Fat4 g(3 %)
Carbohydrates7 g(5 %)
Sugar added0 g(0 %)
Roughage2 g(7 %)
Vitamin A0.5 mg(63 %)
Vitamin D0 μg(0 %)
Vitamin E1.4 mg(12 %)
Vitamin K2.6 μg(4 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.3 mg(11 %)
Vitamin B₆0.1 mg(7 %)
Folate11.5 μg(4 %)
Pantothenic acid0.2 mg(3 %)
Biotin2.4 μg(5 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C5.6 mg(6 %)
Potassium97.9 mg(2 %)
Calcium37.8 mg(4 %)
Magnesium19.8 mg(7 %)
Iron0.9 mg(6 %)
Iodine1.6 μg(1 %)
Zinc0.5 mg(6 %)
Saturated fatty acids0 g
Uric acid52.9 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
12
Ingredients
0.6666 gram sun-dried tomatoes
12 ounces chickpeas (canned food; drained weight)
2 tablespoons olive oil
4 tablespoons Tahini
2 tablespoons lemon juice
2 teaspoons Cumin
1 pinch salt
1 bunch Basil
How healthy are the main ingredients?
chickpeasolive oilBasilCuminsalt
Product recommendation

It is best to cover the hummus with a thin layer of oil, so it will keep in the refrigerator for 2-3 days.

Preparation steps

1.

Pour some hot water over the dried tomatoes and leave to soak for 10 minutes. Then drain and chop the tomatoes. Drain chick peas in a sieve and rinse with cold water.

2.

Put the chickpeas, tomatoes, oil, tahini, 1/2 cup of water, lemon juice, cumin and salt in the blender or food processor and puree everything finely.

3.

Chop the basil finely and mix into the hummus. Pour tomato-basil hummus into a bowl and serve with veggies and chips.