Hummus

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Difficulty: 0/5

Preparation and cooking time: 5 minutes

Servings: dip

Cost: $3.00

Cost per 2000 kcal: $7.23

Nutrition facts per serving
CALORIES PER SERVING (kcal): 830         (calories in whole recipe: 830)
Proteins 55% 31.0g Protein: lysine 82% 1.6g
Protein: methionine 78% 0.7g
Protein: isoleucine 77% 1.3g
Carbohydrates 59% 77.8g Fibers 60% 23.1g
Net carbs n/a 54.7g
Sugars n/a 13.0g
Fats 76% 49.4g Omega-3 26% 0.4g
Omega-6 118% 20.1g
Saturated fats n/a 6.5g
Vitamin B1 88% 1.1mg Vitamin B2 32% 0.4mg
Vitamin B3 29% 4.8mg Vitamin B5 25% 1.3mg
Vitamin B6 38% 0.5mg Folate 51% 207.4μg
Vitamin A 0% 5.6μg Vitamin C 33% 30.0mg
Vitamin E 6% 1.0mg Vitamin K 6% 8.3μg
Vitamin B12 / / Vitamin D / /
Calcium 46% 460.6mg Copper 212% 1.9mg
Iron 122% 9.8mg Magnesium 35% 143.5mg
Manganese 143% 3.3mg Phosphorus 114% 798.7mg
Potassium 15% 728.5mg Selenium 64% 35.6μg
Zinc 47% 5.3mg Sodium to taste

Ingredients:

  • 1 can unsalted chickpeas
  • 2 cloves garlic
  • 1 1/2 squeezed lemons (more to taste)
  • 1/3 cup tahini
  • Salt to taste
  • Black pepper
  • Water (or olive oil) for thinning the hummus at the end
  • 1 handful fresh parsley OR 1 tbsp dried parsley (optional)
  • 1 tsp cumin (optional)

Instructions:

  • Put all the ingredients in a blender, and blend until smooth.
  • Adjust with miso paste/salt, black pepper, lemon and parsley to modify the taste. Adjust with more water/olive oil to thin the hummus if needed (consistency should be smooth). Blend again after adjustments.

Serving:

Serve as a side dip in a plate. Good dipping options are slices of whole wheat bread, carrots, celery sticks, and other crunchy vegetables.