Your Recipe

Tara Duggan\'s Chard Stalk Hummus

Složka Množství Kalorie
Citronová šťáva 28.8g 6kcal
Švýcarský Mangold 453.592g 86kcal
Tahini 63.5g 378kcal
Česnek 3g 4kcal
Sůl 2g 0kcal

Recipe Instructions:

Chard stalks from 1 pound whole chard, trimmed and chopped
1 whole clove garlic, peeled
1/4 cup tahini
1/4 cup extra-virgin olive oil, plus more for drizzling
2 tablespoons fresh lemon juice
1/2 teaspoon kosher salt

Bring a large pot of water to boil and cook the stalks until very tender, 18 to 20 minutes. Drain.
Place the garlic in a food processor and pulse until chopped. Add the chard stalks and purée, then add the remaining ingredients and process until very smooth.
Transfer to a shallow bowl, drizzle with olive oil, and serve at room temperature. The hummus also can be stored in the refrigerator for up to 3 days. Return to room temperature before serving.

nutriční údaje
Velikost porce 551 g | ml
Množství na porci 475
1987
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 35g 45%
Nasycené tuky 4.9g 25%
Sodík 1827mg 79%
Sacharidy celkem 33g 12%
Vláknina 13g 48%
Cukr 6.1g
Bílkoviny 19g 39%
Vitamin D 0mcg 0%
Vápník 509mg 39%
Železo 14mg 77%
Draslík 2024mg 43%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 1389.897 mcg 154%
Thiamin [B1] 0.969 mg 81%
Riboflavin [B2] 0.716 mg 55%
Niacin [B3] 5.322 mg 33%
Kyselina pantotenová [B5] 1.276 mg 26%
Vitamin B6 0.594 mg 35%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 131.583 mcg 0%
Vitamin C 148.159 mg 165%
Vitamin D 0 mcg 0%
Vitamin E 8.618 mg 57%
Vitamin K 3764.865 mcg 3137%
Betain 1.361 mg 0%
Cholin 100.194 mg 18%
Carbohydrates
živina Množství DV
Sacharidy celkem 33.4 g 12%
Sugars 6.1 g 12%
Vláknina 13.3 g 48%
Carbohydrate 33.4 g 0%
Čisté sacharidy 27.4g
aminokyseliny
živina Množství DV
Alanin 0.568 g 0%
Arginin 2.423 g 0%
Kyselina asparagová 1.017 g 0%
Cystein 0.22 g 0%
kyselina glutamová 2.432 g 0%
Glycin 0.746 g 0%
Histidin 0.484 g 0%
Izoleucin 1.137 g 0%
Leucin 1.426 g 0%
Lysin 0.803 g 0%
Metionin 0.445 g 0%
Fenylalanin 1.077 g 0%
Prolin 0.496 g 0%
Serin 0.594 g 0%
Treonin 0.83 g 0%
Tryptofan 0.315 g 0%
Tyrosin 0.455 g 0%
Valin 1.111 g 0%
Minerály
živina Množství DV
Vápník 509 mg 39%
Měď 1.85 mg 206%
Fluorid 0 mcg 0%
Železo 13.92 mg 77%
Hořčík 430.21 mg 102%
Mangan 2.64 mg 115%
Fosfor 680.37 mg 54%
Draslík 2023.7 mg 43%
Selen 26.38 mcg 48%
Sodík 1826.63 mg 79%
Zinek 4.62 mg 42%
další
živina Množství DV
Voda 450.578 g 0%
Popel 10.538 g 0%