Difference between revisions of "Roasted red bell pepper and garlic hummus"

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[[File:Roasted red bell pepper and garlic hummus.jpeg|thumb]]
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[[File:Roasted red bell pepper and garlic hummus2.jpeg|thumb]]
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Difficulty: 1/5
 
Difficulty: 1/5
  
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Servings: dip
 
Servings: dip
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{| class="wikitable sortable mw-collapsible"
 +
|-
 +
| colspan="3"|'''''Nutrition facts per serving'''''
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|-
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| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 389         (''calories in whole recipe: 389'')'''
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|-
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| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
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| rowspan="3" style="background-color:#FFCEB5;"|'''''33%'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''18.8g'''''
 +
| style="background-color:#FFCEB5;"|Protein: lysine
 +
| style="background-color:#FFCEB5;"|62%
 +
| style="background-color:#FFCEB5;"|1.2g
 +
|-
 +
| style="background-color:#FFCEB5;"|Protein: methionine
 +
| style="background-color:#FFCEB5;"|28%
 +
| style="background-color:#FFCEB5;"|0.2g
 +
|-
 +
| style="background-color:#FFCEB5;"|Protein: isoleucine
 +
| style="background-color:#FFCEB5;"|45%
 +
| style="background-color:#FFCEB5;"|0.8g
 +
|-
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| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
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| rowspan="3" style="background-color:#B5E6FF;"|'''''51%'''''
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''67.3g'''''
 +
| style="background-color:#B5E6FF;"|Fibers
 +
| style="background-color:#B5E6FF;"|44%
 +
| style="background-color:#B5E6FF;"|17.1g
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|-
 +
| style="background-color:#B5E6FF;"|Net carbs
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|50.2g
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|-
 +
| style="background-color:#B5E6FF;"|Sugars
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|15.4g
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|-
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| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
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| rowspan="3" style="background-color:#EDCBFF;"|'''''10%'''''
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| rowspan="3" style="background-color:#EDCBFF;"|'''''7.0g'''''
 +
| style="background-color:#EDCBFF;"|Omega-3
 +
| style="background-color:#EDCBFF;"|6%
 +
| style="background-color:#EDCBFF;"|0.1g
 +
|-
 +
| style="background-color:#EDCBFF;"|Omega-6
 +
| style="background-color:#EDCBFF;"|10%
 +
| style="background-color:#EDCBFF;"|1.8g
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|-
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| style="background-color:#EDCBFF;"|Saturated fats
 +
| style="background-color:#EDCBFF;"|n/a
 +
| style="background-color:#EDCBFF;"|0.6g
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|-
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| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 +
| style="background-color:#FEE1C3; width:55px;"|13%
 +
| style="background-color:#FEE1C3; width:55px;"|0.2mg
 +
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 +
| style="background-color:#FEE1C3; width:55px;"|6%
 +
| style="background-color:#FEE1C3; width:55px;"|0.1mg
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|-
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| style="background-color:#FEE1C3;"|Vitamin B3
 +
| style="background-color:#FEE1C3;"|6%
 +
| style="background-color:#FEE1C3;"|1.0mg
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| style="background-color:#FEE1C3;"|Vitamin B5
 +
| style="background-color:#FEE1C3;"|15%
 +
| style="background-color:#FEE1C3;"|0.8mg
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|-
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| style="background-color:#FEE1C3;"|Vitamin B6
 +
| style="background-color:#FEE1C3;"|54%
 +
| style="background-color:#FEE1C3;"|0.7mg
 +
| style="background-color:#FEE1C3;"|Folate
 +
| style="background-color:#FEE1C3;"|34%
 +
| style="background-color:#FEE1C3;"|138.6μg
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|-
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| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
 +
| style="background-color:#FEE1C3;"|18%
 +
| style="background-color:#FEE1C3;"|170.5μg
 +
| style="background-color:#FEE1C3;"|Vitamin C
 +
| style="background-color:#FEE1C3;"|231%
 +
| style="background-color:#FEE1C3;"|208.2mg
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|-
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| style="background-color:#FEE1C3;"|Vitamin E
 +
| style="background-color:#FEE1C3;"|17%
 +
| style="background-color:#FEE1C3;"|2.6mg
 +
| style="background-color:#FEE1C3;"|Vitamin K
 +
| style="background-color:#FEE1C3;"|11%
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| style="background-color:#FEE1C3;"|14.2μg
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|-
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| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
 +
| style="background-color:#FEE1C3;"|/
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| style="background-color:#FEE1C3;"|/
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| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
 +
| style="background-color:#FEE1C3;"|/
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| style="background-color:#FEE1C3;"|/
 +
|-
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| style="background-color:#B5FFBB;"|Calcium
 +
| style="background-color:#B5FFBB;"|14%
 +
| style="background-color:#B5FFBB;"|141.4mg
 +
| style="background-color:#B5FFBB;"|Copper
 +
| style="background-color:#B5FFBB;"|80%
 +
| style="background-color:#B5FFBB;"|0.7mg
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|-
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| style="background-color:#B5FFBB;"|Iron
 +
| style="background-color:#B5FFBB;"|41%
 +
| style="background-color:#B5FFBB;"|3.3mg
 +
| style="background-color:#B5FFBB;"|Magnesium
 +
| style="background-color:#B5FFBB;"|19%
 +
| style="background-color:#B5FFBB;"|78.2mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Manganese
 +
| style="background-color:#B5FFBB;"|102%
 +
| style="background-color:#B5FFBB;"|2.4mg
 +
| style="background-color:#B5FFBB;"|Phosphorus
 +
| style="background-color:#B5FFBB;"|34%
 +
| style="background-color:#B5FFBB;"|244.8mg
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|-
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| style="background-color:#B5FFBB;"|Potassium
 +
| style="background-color:#B5FFBB;"|12%
 +
| style="background-color:#B5FFBB;"|564.5mg
 +
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
 +
| style="background-color:#B5FFBB;"|17%
 +
| style="background-color:#B5FFBB;"|9.5μg
 +
|-
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| style="background-color:#B5FFBB;"|Zinc
 +
| style="background-color:#B5FFBB;"|16%
 +
| style="background-color:#B5FFBB;"|1.8mg
 +
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
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|}
  
 
Ingredients:
 
Ingredients:

Latest revision as of 13:59, 19 February 2021

Roasted red bell pepper and garlic hummus.jpeg
Roasted red bell pepper and garlic hummus2.jpeg

Difficulty: 1/5

Preparation and cooking time: 30 minutes

Servings: dip

Nutrition facts per serving
CALORIES PER SERVING (kcal): 389         (calories in whole recipe: 389)
Proteins 33% 18.8g Protein: lysine 62% 1.2g
Protein: methionine 28% 0.2g
Protein: isoleucine 45% 0.8g
Carbohydrates 51% 67.3g Fibers 44% 17.1g
Net carbs n/a 50.2g
Sugars n/a 15.4g
Fats 10% 7.0g Omega-3 6% 0.1g
Omega-6 10% 1.8g
Saturated fats n/a 0.6g
Vitamin B1 13% 0.2mg Vitamin B2 6% 0.1mg
Vitamin B3 6% 1.0mg Vitamin B5 15% 0.8mg
Vitamin B6 54% 0.7mg Folate 34% 138.6μg
Vitamin A 18% 170.5μg Vitamin C 231% 208.2mg
Vitamin E 17% 2.6mg Vitamin K 11% 14.2μg
Vitamin B12 / / Vitamin D / /
Calcium 14% 141.4mg Copper 80% 0.7mg
Iron 41% 3.3mg Magnesium 19% 78.2mg
Manganese 102% 2.4mg Phosphorus 34% 244.8mg
Potassium 12% 564.5mg Selenium 17% 9.5μg
Zinc 16% 1.8mg Sodium to taste

Ingredients:

  • 1 halved red bell pepper
  • 4 garlic cloves
  • Pinch of black pepper
  • Pinch of salt
  • 240g (1 can) rinsed and drained chickpeas
  • 1/2 juiced lemon

Instructions:

  • Pre-heat oven to 180°C.
  • Place the two halves of the bell pepper and the garlic down on a baking sheet lined with a silicone baking mat or parchment paper. Sprinkle salt and pepper on the vegetables.
  • Bake for until the skin is about to char, or about 20 minutes. Let cool for 10 minutes.
  • In a small bowl, blend all of the ingredients together. Adjust the acidity with more lemon juice if desired, and adjust for salt to taste.

Serving:

Put the hummus in a small bowl. Top with fresh parsley leaves for added color. Good dipping options are slices of whole wheat bread, carrots, celery sticks, and other crunchy vegetables.

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