Vegetables with Four Dips
Nutritional values
(Percentage of daily recommendation)
| Calorie | 329 cal. | (16 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.8 g | (43 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 7.3 mg | (61 %) | ||
| Vitamin K | 18 μg | (30 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.1 mg | (59 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 159 μg | (53 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 19.1 μg | (42 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 70 mg | (74 %) | ||
| Potassium | 1,193 mg | (30 %) | ||
| Calcium | 209 mg | (21 %) | ||
| Magnesium | 103 mg | (34 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 5.5 g | |||
| Uric acid | 152 mg | |||
| Cholesterol | 20 mg | |||
| Complete sugar | 14 g |
Ingredients
- For Hummus
- 150 grams chickpeas (canned)
- 1 garlic clove
- salt
- 1 Tbsp Tahini (Sesame paste from a jar)
- 1 tsp lemon juice
- ground Cumin
- 1 Tbsp olive oil
- For the artichoke cream
- 200 grams Artichoke (from a jar)
- 50 grams Crème fraiche
- 1 garlic clove
- 2 Tbsps freshly chopped Dill
- 1 tsp lemon juice
- For the herb quark
- 200 grams Quark
- 3 Tbsps Yogurt (0.1% fat)
- 1 Tbsp milk
- 2 handfuls fresh Fresh herbs (such as parsley, chives, watercress, dill)
- 1 tsp lemon juice
- salt
- freshly ground peppers
- For the tomato dip
- 100 grams sun dried Tomatoes (in oil)
- 1 Anchovy fillet
- 1 garlic clove
- 2 Tbsps almonds roasted (or pine nuts)
- 1 tsp Caper
- 2 Tbsps tomato puree
- salt
- 1 tsp Wine vinegar
- cayenne pepper
- 1 kilogram mixed Vegetables (such as green asparagus, carrots, celery, kohlrabi, peppers)
Preparation steps
For the hummus: Rinse the chickpeas under cold water. Puree with an immersion blender. Peel and chop the garlic and grind finely with a little salt. Add to the chickpeas with the tahini, lemon juice, cumin and oil. Puree until creamy. Stir in a little cold water if necessary. Season with salt.
For the artichoke cream: Drain the artichokes well. Puree in a blender with the crème fraîche, peeled garlic, dill and lemon juice. Season with salt and pepper.
For the herb quark: Drain the quark well and with yogurt and milk, beat until creamy. Rinse the herbs, shake dry, remove the leaves from the stems and finely chop. Mix into the quark mixture and season with lemon juice, salt and pepper.
For the tomato dip: Drain the tomatoes well, reserving the oil. Chop the tomatoes coarsely and puree in a blender with the anchovy, peeled garlic, almonds and drained capers. Add the tomato puree and blend until creamy. Add some tomato oil if needed. Season with salt, vinegar and cayenne pepper.
Spoon all the dips in bowls and serve with the rinsed and trimmed vegetables cut into pieces or sticks.
