Your Recipe

Tara Duggan\'s Chard Stalk Hummus

Zutat  Menge  Kalorien 
Zitronensaft 28.8g 6kcal
Schweizer Mangold 453.592g 86kcal
Tahini 63.5g 378kcal
Knoblauch 3g 4kcal
Salz, koscher 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.

Nährwertangaben 
Portionsgröße  551 g | ml
Menge pro Portion  475
1987
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 35g 45%
Gesättigte Fettsäuren  4.9g 25%
Natrium 1827mg 79%
Gesamte Kohlenhydrate  33g 12%
Ballaststoffe  13g 48%
Zucker  6.1g
Protein  19g 39%
Vitamin D 0mcg 0%
Kalzium 509mg 39%
Eisen  14mg 77%
Kalium 2024mg 43%
* 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. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 1.276 mg 26%
Vitamin B6 0.594 mg 35%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  33.4 g 12%
Sugars 6.1 g 12%
Ballaststoffe  13.3 g 48%
Carbohydrate 33.4 g 0%
Netto-Kohlenhydrate 27.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.568 g 0%
Arginin 2.423 g 0%
Asparaginsäure 1.017 g 0%
Cystein 0.22 g 0%
Glutaminsäure 2.432 g 0%
Glycin 0.746 g 0%
Histidin 0.484 g 0%
Isoleucin 1.137 g 0%
Leucin 1.426 g 0%
Lysin 0.803 g 0%
Methionin 0.445 g 0%
Phenylalanin 1.077 g 0%
Prolin 0.496 g 0%
Serin 0.594 g 0%
Threonin 0.83 g 0%
Tryptophan 0.315 g 0%
Tyrosin 0.455 g 0%
Valin 1.111 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 509 mg 39%
Kupfer 1.85 mg 206%
Fluorid 0 mcg 0%
Eisen  13.92 mg 77%
Magnesium 430.21 mg 102%
Mangan 2.64 mg 115%
Phosphor 680.37 mg 54%
Kalium 2023.7 mg 43%
Selen 26.38 mcg 48%
Natrium 1826.63 mg 79%
Zink 4.62 mg 42%
andere
Nährstoff Menge  DV
Wasser 450.578 g 0%
Asche 10.538 g 0%