Tomato and Basil Hummus
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.
(Percentage of daily recommendation)
| Calorie | 77 cal. | (4 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.4 mg | (12 %) | ||
| Vitamin K | 2.6 μg | (4 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.3 mg | (11 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 11.5 μg | (4 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 2.4 μg | (5 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 5.6 mg | (6 %) | ||
| Potassium | 97.9 mg | (2 %) | ||
| Calcium | 37.8 mg | (4 %) | ||
| Magnesium | 19.8 mg | (7 %) | ||
| Iron | 0.9 mg | (6 %) | ||
| Iodine | 1.6 μg | (1 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 0.7 g | |||
| Uric acid | 52.9 mg | |||
| Cholesterol | 0 mg |
Preparation steps
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.
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.
Chop the basil finely and mix into the hummus. Pour tomato-basil hummus into a bowl and serve with veggies and chips.