Whipped Bean Spread
(0 votes)
(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 20 min.
Ready in
Calories:
534
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 534 cal. | (25 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 73 g | (49 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.9 g | (36 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.8 mg | (57 %) | ||
| Vitamin K | 4.3 μg | (7 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.9 mg | (58 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 38 μg | (13 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 6.8 μg | (15 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 215 mg | (5 %) | ||
| Calcium | 186 mg | (19 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 310 mg | |||
| Cholesterol | 1 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 3 cups canned chickpeas (garbanzos)
- ⅔ cup water
- 2 cloves garlic cloves (minced)
- 2 Tbsps Tahini
- 1 tsp ground Cumin
- 2 Tbsps lemon juice
- 1 tsp smoked paprika
- ¼ cup extra virgin olive oil
- salt
- freshly ground Black pepper
- 4 white Pita bread
Preparation steps
1.
Combine the chickpeas with the water, garlic, tahini, cumin, lemon juice, and half a teaspoon of smoked paprika in a food processor.
2.
Blitz until smooth, adding a couple of tablespoons of olive oil once the mixture starts to break up and become smooth.
3.
Continue to blitz until smooth. Season to taste with salt and pepper.
4.
Spoon into a serving bowl and garnish with the remaining olive oil and paprika.
5.
Toast the pitta breads under a hot grill before serving with the hummus.
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