Your Recipe

Easy Hummus Bowl

Zutat  Menge  Kalorien 
Zitronensaft 28.8g 6kcal
Gurke 100g 16kcal
Spinat, roh 100g 23kcal
Käsefeta 40g 106kcal
Kichererbsen 100g 162kcal
Quinoa 380g 456kcal
Speisesalz 2.8g 0kcal
Olivenöl 28g 248kcal
Essig destilliert 14.9g 3kcal
Zwiebeln, rot, roh[pl:]Cebula, czerwona, surowa 49.25g 22kcal
Brot, Pita, Vollkornbrot 64g 168kcal
Kirschtomaten, roh 19.83g 4kcal
Hummus, selbst zubereitet 250g 443kcal

Recipe Instructions:

Ingredients
For the bowls
250 g Hummus
380 g quinoa - cooked
100 g baby greens - or baby spinach, or chopped lettuce
½ red onion - sliced
20-30 cherry tomatoes - sliced
1 cucumber - sliced
80 g black olives - pitted
100 g roasted chickpeas
40 g feta - crumbled (use vegan feta for a vegan alternative)
Fresh parsley
2 pita bread
Dressing
2 tablespoons extra virgin oil
2 tablespoons fresh lemon juice
1 tablespoon white wine vinegar
½ teaspoon salt
Black pepper
Instructions
1.If making homemade hummus, prepare it according to this recipe''.
2. Prepare the dressing: in a jar or a small bowl, mix the extra virgin olive oil, lemon juice, vinegar, salt, and pepper until well combined.
3.Place the cooked quinoa and greens into the bowl.
4.Top with the hummus, roasted chickpeas, sliced cherry tomatoes, cucumber, onions, olives, and feta cheese.
5.Top with some fresh parsley, drizzle with the dressing and serve with warm pita bread.

Nährwertangaben 
Portionsgröße  294 g | ml
Menge pro Portion  414
1731
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 17g 22%
Gesättigte Fettsäuren  3.3g 17%
Natrium 633mg 28%
Gesamte Kohlenhydrate  53g 19%
Ballaststoffe  9.1g 32%
Zucker  4.2g
Protein  14g 27%
Vitamin D 0mcg 0%
Kalzium 143mg 11%
Eisen  4.5mg 25%
Kalium 598mg 13%
* 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 133.332 mcg 15%
Thiamin [B1] 0.286 mg 24%
Riboflavin [B2] 0.307 mg 24%
Niacin [B3] 1.567 mg 10%
Pantothensäure [B5] 0.575 mg 12%
Vitamin B6 0.552 mg 32%
Cobalamin [B12] 0.169 mcg 0%
Folat [B9] 181.009 mcg 0%
Vitamin C 17.45 mg 19%
Vitamin D 0.04 mcg 0%
Vitamin E 2.831 mg 19%
Vitamin K 132.735 mcg 111%
Betain 25.662 mg 0%
Cholin 62.75 mg 11%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  52.7 g 19%
Sugars 4.2 g 8%
Ballaststoffe  9.1 g 32%
Carbohydrate 29.8 g 0%
Netto-Kohlenhydrate 48.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.564 g 0%
Arginin 1.017 g 0%
Asparaginsäure 1.17 g 0%
Cystein 0.189 g 0%
Glutaminsäure 2.392 g 0%
Glycin 0.55 g 0%
Histidin 0.36 g 0%
Isoleucin 0.555 g 0%
Leucin 0.933 g 0%
Lysin 0.774 g 0%
Methionin 0.247 g 0%
Phenylalanin 0.636 g 0%
Prolin 0.783 g 0%
Serin 0.656 g 0%
Threonin 0.466 g 0%
Tryptophan 0.161 g 0%
Tyrosin 0.362 g 0%
Valin 0.627 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 142.96 mg 11%
Kupfer 0.51 mg 57%
Fluorid 0.45 mcg 0%
Eisen  4.51 mg 25%
Magnesium 129.24 mg 31%
Mangan 1.76 mg 77%
Phosphor 342.86 mg 27%
Kalium 597.55 mg 13%
Selen 14.04 mcg 26%
Natrium 633.12 mg 28%
Zink 2.85 mg 26%
andere
Nährstoff Menge  DV
Wasser 206.759 g 0%
Asche 4.084 g 0%