Wild Garlic Hummus
Chickpeas pack this heart-healthy dip with powerful plant protein, satiating fiber and iron, which helps support blood health.
Modify this hummus' flavor by adding your favorite herbs and spices; basil and coriander are some of our favorite additions.
(Percentage of daily recommendation)
| Calorie | 250 cal. | (12 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.9 g | (20 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 4.3 μg | (7 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.7 mg | (31 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 19 μg | (6 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 3.6 μg | (8 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 47 mg | (49 %) | ||
| Potassium | 158 mg | (4 %) | ||
| Calcium | 117 mg | (12 %) | ||
| Magnesium | 64 mg | (21 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 193 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 2 g |
Ingredients
- Ingredients
- 8 ozs chickpeas (canned, drained weight)
- 1 Tbsp lemon juice
- 1 ½ Tbsps olive oil
- 1 Tbsp Tahini
- ½ tsp Cumin
- ¼ tsp salt
- ¼ tsp peppers
- ¼ tsp sweet ground paprika
- 1 ½ ozs Wild garlic (1 Bunch)
- ¼ tsp Red pepper flakes
Preparation steps
Drain the chickpeas in a sieve and rinse under cold water. Set aside 1 tablespoon of chick peas for the garnish. Put the rest of the chick peas in a blender and chop coarsely.
Add lemon juice, oil, tahini, cumin, salt, pepper and paprika powder and mix until you have a creamy mixture.
Wash wild garlic, shake dry and chop very finely. Put the wild garlic into the mixer and mix for a few seconds.
Pour the wild garlic hummus into a small bowl and garnish with the remaining chickpeas and chilli flakes. Drizzle a little olive oil over it to taste.