Hummus
A quick, healthy, and creamy hummus recipe perfect as a dip or spread.
Kochutensilien
- Hand blender
- Mixing bowl
Zutaten
- 200 g chickpeas tinned or dried chickpeas that have been soaked and cooked
- 2 tsp lemon juice
- 50 ml tahini
- 1 clove of garlic peeled and crushed
- salt to taste
- pepper to taste
- 100 ml water
- a little olive oil optional
Zubereitung
- Put the chickpeas, lemon juice, tahini, garlic, salt and pepper in a bowl and blend.
- Add a little of the water to make a stiff paste.
- The amount of water you need will vary so add a little at a time.
- You can add a little more salt and pepper or lemon juice to taste.
- You can also add some olive oil for extra richness, but extra oil means extra calories.
Notizen
This hummus is perfect as a dip for vegetables, bread, or crackers, and can also be used as a spread in sandwiches and wraps.
Nährstoffe pro Portion
Kalorien: 212kcalKohlenhydrate: 23gProtein: 9gFett: 11gGesättigte Fettsäuren: 1gMehrfach ungesättigte Fettsäuren: 5gEinfach ungesättigte Fettsäuren: 4gNatrium: 12mgKalium: 280mgBallaststoffe: 6gZucker: 3gVitamin A: 30IUVitamin C: 4mgKalzium: 60mgEisen: 3mg
Quelle
Image source:
Image from 101 Square Meals by Health Service Executive and Safefood, CC BY 4.0. Rezept probiert?Lass uns wissen wie es war! how it was!