Artichoke Hummus

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
59%
Artichoke Hummus
20 min.
3
435kcal

Suggestions

Ingredients

  • 15 ounce artichoke hearts drained quartered canned
  • 30 ounce .5 can cannellini beans drained canned (reserve juice)
  • tablespoons basil fresh chopped
  • cloves garlic chopped
  • 0.5 teaspoon ground cumin 
  • tablespoons juice of lemon 
  • tablespoon olive oil 
  • 0.5 teaspoon salt 
  • tablespoon tahini 
  • tablespoon water 

Equipment

  • food processor
  • oven

Directions

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Bake chopped garlic in the preheated oven until softened, 5 to 7 minutes, to reduce bitterness.
  3. Transfer baked garlic to a food processor and add basil and lemon juice; pulse several times to mince basil leaves.
  4. Place cannellini beans, olive oil, water, tahini, salt, and cumin in the food processor and process until the hummus is smooth. If hummus is too thick, process 1 tablespoon reserved liquid from beans into the mixture.
  5. Add artichoke hearts to the hummus and process until smooth.

Nutrition Facts

Calories435kcal
Protein20.8%
Fat16.9%
Carbs62.3%

Properties

Glycemic Index
45.33
Glycemic Load
14.71
Inflammation Score
-7
Nutrition Score
23.348695708358%

Flavonoids

Eriodictyol
0.49mg
Hesperetin
1.45mg
Naringenin
0.14mg
Luteolin
0.01mg
Kaempferol
0.01mg
Myricetin
0.05mg
Quercetin
0.09mg

Nutrients percent of daily need

Calories:434.98kcal
21.75%
Fat:8.26g
12.71%
Saturated Fat:1.24g
7.77%
Carbohydrates:68.5g
22.83%
Net Carbohydrates:52.32g
19.03%
Sugar:2.21g
2.45%
Cholesterol:0mg
0%
Sodium:928.45mg
40.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.87g
45.74%
Manganese:1.54mg
76.94%
Fiber:16.17g
64.7%
Iron:9.05mg
50.27%
Folate:192.2µg
48.05%
Potassium:1342.37mg
38.35%
Magnesium:152.82mg
38.2%
Copper:0.76mg
37.9%
Phosphorus:305.28mg
30.53%
Vitamin B1:0.36mg
24.17%
Zinc:3.47mg
23.16%
Calcium:225.93mg
22.59%
Vitamin E:2.95mg
19.67%
Vitamin K:16.63µg
15.84%
Vitamin B6:0.27mg
13.27%
Selenium:6.71µg
9.59%
Vitamin B2:0.12mg
6.93%
Vitamin C:5.28mg
6.4%
Vitamin B5:0.56mg
5.58%
Vitamin B3:0.66mg
3.3%
Vitamin A:78.79IU
1.58%
Source:Allrecipes