Soul Food
Vegan Tomato Spread
(8 votes)
(8 votes)
Vegan Tomato Spread - We are heralding the Mediterranean snack! Photo: Wenke Gürtler
Health Score:
8,3 / 10
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)
(Percentage of daily recommendation)
| Calorie | 139 kcal | (7 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.9 g | (6 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.6 mg | (63 %) | ||
| Vitamin K | 6.8 μg | (11 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.3 mg | (19 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 33 μg | (11 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 11.8 μg | (26 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 6 mg | (6 %) | ||
| Potassium | 276 mg | (7 %) | ||
| Calcium | 28 mg | (3 %) | ||
| Magnesium | 63 mg | (21 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 1 μg | (1 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 8 mg | |||
| Cholesterol | 0 mg |
Development of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
6
- Ingredients
- 4 ounces sun-dried tomato in oil
- 3 ounces Sunflower seed
- 3 tablespoons olive oil
- 1 handful Basil
- 1 pinch Raw cane sugar
- salt
- peppers
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.
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