Your Recipe

Easy Hummus Bowl

Ingredient Amount Calories
Lemon juice 28.8g 6kcal
Cucumber 100g 16kcal
Spinach, raw 100g 23kcal
Cheese feta 40g 106kcal
Chickpeas 100g 162kcal
Quinoa 380g 456kcal
Salt, table 2.8g 0kcal
Olive oil 28g 248kcal
Vinegar distilled 14.9g 3kcal
Onions, red, raw 49.25g 22kcal
Bread, pita, whole-wheat 64g 168kcal
Tomatoes, Cherry, Raw 19.83g 4kcal
Hummus, home prepared 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.

Nutrition Facts
Portion Size 294 g | ml
Amount Per Portion 414
1731
kcal
kilojoules
% Daily Value *
Total Fat 17g 22%
Saturated Fat 3.3g 17%
Sodium 633mg 28%
Total Carbohydrate 53g 19%
Dietary Fiber 9.1g 32%
Sugar 4.2g
Protein 14g 27%
Vitamin D 0mcg 0%
Calcium 143mg 11%
Iron 4.5mg 25%
Potassium 598mg 13%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 0.575 mg 12%
Vitamin B6 0.552 mg 32%
Cobalamin [B12] 0.169 mcg 0%
Floate [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%
Betaine 25.662 mg 0%
Choline 62.75 mg 11%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 52.7 g 19%
Sugars 4.2 g 8%
Dietary fiber 9.1 g 32%
Carbohydrate 29.8 g 0%
Net carbs 48.5g
Aminoacids
Nutrient Amount DV
Alanine 0.564 g 0%
Arginine 1.017 g 0%
Aspartic acid 1.17 g 0%
Cysteine 0.189 g 0%
Glutamic acid 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%
Methionine 0.247 g 0%
Phenylalanine 0.636 g 0%
Proline 0.783 g 0%
Serine 0.656 g 0%
Threonine 0.466 g 0%
Tryptophan 0.161 g 0%
Tyrosine 0.362 g 0%
Valine 0.627 g 0%
Minerals
Nutrient Amount DV
Calcium 142.96 mg 11%
Copper 0.51 mg 57%
Fluoride 0.45 mcg 0%
Iron 4.51 mg 25%
Magnesium 129.24 mg 31%
Manganese 1.76 mg 77%
Phosphorus 342.86 mg 27%
Potassium 597.55 mg 13%
Selenium 14.04 mcg 26%
Sodium 633.12 mg 28%
Zinc 2.85 mg 26%
Other
Nutrient Amount DV
Water 206.759 g 0%
Ash 4.084 g 0%