Hummus
From Philosophical Vegan Wiki
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.
