Your Recipe

Easy Hummus Bowl

Ingrédient Quantité Calories
Jus de citron 28.8g 6kcal
Concombre 100g 16kcal
Épinards 100g 23kcal
Fromage feta 40g 106kcal
Pois chiches 100g 162kcal
Quinoa 380g 456kcal
Sel de table 2.8g 0kcal
Huile d'olive 28g 248kcal
Vinaigre distillé 14.9g 3kcal
Oignons rouges, crus 49.25g 22kcal
Pain, pita, complet 64g 168kcal
Tomates cerises, crues 19.83g 4kcal
Houmous, préparé maison 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.

Valeurs nutritives
Taille des portions 294 g | ml
Quantité par portion 414
1731
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 17g 22%
Gras saturés 3.3g 17%
Sodium 633mg 28%
Total des glucides 53g 19%
Fibres alimentaires 9.1g 32%
Sucre 4.2g
Protéine 14g 27%
Vitamine D 0mcg 0%
Calcium 143mg 11%
Fer 4.5mg 25%
Potassium 598mg 13%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 133.332 mcg 15%
Thiamine [B1] 0.286 mg 24%
Riboflavine [B2] 0.307 mg 24%
Niacine [B3] 1.567 mg 10%
Acide pantothénique [B5] 0.575 mg 12%
Vitamine B6 0.552 mg 32%
Cobalamine [B12] 0.169 mcg 0%
Floate [B9] 181.009 mcg 0%
Vitamine C 17.45 mg 19%
Vitamine D 0.04 mcg 0%
Vitamine E 2.831 mg 19%
Vitamine K 132.735 mcg 111%
Bétaïne 25.662 mg 0%
Choline 62.75 mg 11%
Carbohydrates
nutriment Quantité DV
Total des glucides 52.7 g 19%
Sugars 4.2 g 8%
Fibres alimentaires 9.1 g 32%
Carbohydrate 29.8 g 0%
Glucides nets 48.5g
acides aminés
nutriment Quantité DV
Alanine 0.564 g 0%
Arginine 1.017 g 0%
Acide aspartique 1.17 g 0%
Cystéine 0.189 g 0%
Acide glutamique 2.392 g 0%
Glycine 0.55 g 0%
Histidine 0.36 g 0%
Isoleucine 0.555 g 0%
Leucine 0.933 g 0%
Lysine 0.774 g 0%
Méthionine 0.247 g 0%
Phénylalanine 0.636 g 0%
Proline 0.783 g 0%
Sérine 0.656 g 0%
Thréonine 0.466 g 0%
Tryptophane 0.161 g 0%
Tyrosine 0.362 g 0%
Valine 0.627 g 0%
Minéraux
nutriment Quantité DV
Calcium 142.96 mg 11%
Cuivre 0.51 mg 57%
Fluorure 0.45 mcg 0%
Fer 4.51 mg 25%
Magnésium 129.24 mg 31%
Manganèse 1.76 mg 77%
Phosphore 342.86 mg 27%
Potassium 597.55 mg 13%
Sélénium 14.04 mcg 26%
Sodium 633.12 mg 28%
Zinc 2.85 mg 26%
autres
nutriment Quantité DV
Eau 206.759 g 0%
Cendres 4.084 g 0%