Your Recipe

Hummus

Zutat  Menge  Kalorien 
Zitronensaft 60g 13kcal
Erbsen Kichererbsen (Garbanzo) 425g 1607kcal
Tahini 60g 357kcal
Knoblauch 6g 9kcal
Olivenöl 30g 265kcal
Kreuzkümmel, gemahlen 1g 4kcal

Recipe Tags:

OMAD

Recipe Tags:

Sides

Recipe Instructions:

Ingredients:
Chickpeas (Garbanzo Beans): 1 can (15 oz or 425 grams), drained and rinsed
Tahini (Sesame Seed Paste): 1/4 cup (60 grams)
Fresh Lemon Juice: 1/4 cup (60 ml, about 1 large lemon)
Garlic: 1-2 cloves, minced
Olive Oil: 2 tablespoons (30 ml), plus extra for drizzling
Ground Cumin: 1/2 teaspoon (1 gram)
Salt: To taste
Water: As needed to adjust consistency
Optional Garnishes: Paprika, chopped parsley, additional olive oil
Instructions:
o In a food processor, blend chickpeas, tahini, fresh lemon juice, minced garlic, olive oil, ground cumin, and salt until smooth.
o Add water, 1 tablespoon at a time, to achieve desired smoothness and consistency.
o Transfer hummus to a serving bowl. Drizzle with olive oil and sprinkle with optional garnishes like paprika and chopped parsley.
o Serve hummus with pita bread, vegetable crudités, or as a spread.

Nährwertangaben 
Portionsgröße  73 g | ml
Menge pro Portion  282
1179
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 11g 14%
Gesättigte Fettsäuren  1.4g 7%
Natrium 22mg 1%
Gesamte Kohlenhydrate  36g 13%
Ballaststoffe  7.2g 26%
Zucker  5.9g
Protein  12g 25%
Vitamin D 0mcg 0%
Kalzium 65mg 5%
Eisen  3.1mg 17%
Kalium 425mg 9%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 1.899 mcg 0%
Thiamin [B1] 0.349 mg 29%
Riboflavin [B2] 0.15 mg 12%
Niacin [B3] 1.245 mg 8%
Pantothensäure [B5] 0.91 mg 18%
Vitamin B6 0.309 mg 18%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 304.791 mcg 0%
Vitamin C 5.271 mg 6%
Vitamin D 0 mcg 0%
Vitamin E 0.992 mg 7%
Vitamin K 7.058 mcg 6%
Betain 0.004 mg 0%
Cholin 55.287 mg 10%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  35.8 g 13%
Sugars 5.9 g 12%
Ballaststoffe  7.2 g 26%
Carbohydrate 35.8 g 0%
Netto-Kohlenhydrate 29.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.536 g 0%
Arginin 1.224 g 0%
Asparaginsäure 1.409 g 0%
Cystein 0.174 g 0%
Glutaminsäure 2.205 g 0%
Glycin 0.544 g 0%
Histidin 0.339 g 0%
Isoleucin 0.525 g 0%
Leucin 0.878 g 0%
Lysin 0.774 g 0%
Methionin 0.186 g 0%
Phenylalanin 0.655 g 0%
Prolin 0.51 g 0%
Serin 0.621 g 0%
Threonin 0.461 g 0%
Tryptophan 0.135 g 0%
Tyrosin 0.326 g 0%
Valin 0.533 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 65.24 mg 5%
Kupfer 0.48 mg 53%
Fluorid 0 mcg 0%
Eisen  3.08 mg 17%
Magnesium 50.19 mg 12%
Mangan 11.45 mg 498%
Phosphor 191.15 mg 15%
Kalium 425.49 mg 9%
Selen 2.7 mcg 5%
Natrium 21.86 mg 1%
Zink 1.83 mg 17%
andere
Nährstoff Menge  DV
Wasser 11.682 g 0%
Asche 1.926 g 0%