Soul Food

Vegan Tomato Spread

5
Average: 5 (8 votes)
(8 votes)
Vegan Tomato Spread

Vegan Tomato Spread - We are heralding the Mediterranean snack! Photo: Wenke Gürtler

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Difficulty:
moderate
Difficulty
Preparation:
15 min.
Preparation
Calories:
139
calories
Calories

Healthy, because

Even smarter

Nutritional values

This tomato spread has plenty of vitamins as well as lycopene, a type of antioxidant.

If you want a bit more flavor, add garlic to the mix.

1 serving contains
(Percentage of daily recommendation)
Calorie139 kcal(7 %)
Protein5 g(5 %)
Fat10 g(9 %)
Carbohydrates8 g(5 %)
Sugar added0 g(0 %)
Roughage1.9 g(6 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E7.6 mg(63 %)
Vitamin K6.8 μg(11 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.3 mg(19 %)
Vitamin B₆0.3 mg(21 %)
Folate33 μg(11 %)
Pantothenic acid0.2 mg(3 %)
Biotin11.8 μg(26 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C6 mg(6 %)
Potassium276 mg(7 %)
Calcium28 mg(3 %)
Magnesium63 mg(21 %)
Iron1.3 mg(9 %)
Iodine1 μg(1 %)
Zinc1 mg(13 %)
Saturated fatty acids1.3 g
Uric acid8 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
6
Ingredients
4 ounces
3 ounces
3 tablespoons
1 handful
1 pinch
How healthy are the main ingredients?
Sunflower seedolive oilBasilsalt
Preparation

Kitchen utensils

1 Immersion blender, 1 Sieve, 1 deep bowl

Preparation steps

1.

Drain the tomatoes in a sieve and cut them roughly. Place the tomatoes in a tall container and puree them together with the sunflower seeds, olive oil and 4 tablespoons of water.

2.

Wash basil, shake dry and chop leaves finely. Add basil to the tomato spread and stir in.

3.

Season tomato spread with raw cane sugar, salt and pepper. The tomato spread will keep for 4-5 days in the refrigerator in an airtight container.