Mediterranean Hummus Appetizer

Vegetarian
Health score
25%
Mediterranean Hummus Appetizer
25 min.
4
718kcal

Suggestions

Ingredients

  • 15 ounce garbanzo beans drained for 5 minutes if desired canned (simmered )
  • 0.3 teaspoon ground pepper 
  • teaspoon cumin 
  • servings feta cheese crumbled
  • servings basil fresh minced
  • servings basil fresh minced
  • servings cilantro leaves fresh chopped
  • clove roasted garlic 
  •  garlic clove minced
  • servings olive green ( Olive, Basil and Almond Tapenade)
  • servings spring onion sliced thin
  • servings kalamata olives 
  • tablespoons juice of lemon fresh
  • 0.5 teaspoon juice of lemon shredded (optional and if adding cut back on the lemon juice)
  • 0.3 cup olive oil with juice from chickpeas)
  • servings paprika 
  • servings wholewheat pita breads warmed cut into triangles
  • servings roma tomatoes coarsely chopped
  • 0.5 teaspoon salt to taste (or )
  • can sun-dried olives (you also drizzle oil over dip)
  • servings olive oil extra virgin light
  • tablespoons tahini (sesame paste)
  • tablespoons yogurt plain

Equipment

  • food processor
  • blender

Directions

  1. Place all hummus ingredients into a blender or food processor; blend until smooth.
  2. Add some reserved broth should you desire a thinner hummus.Refrigerate for about 1 3 hours for flavors to blend.
  3. Transfer mixture to a serving plate and spread hummus out evenly into a circle.
  4. Garnish with the above toppings according to your taste in the order listed.
  5. Sprinkle over all with paprika or sumac.
  6. Serve with warmed pita triangles.

Nutrition Facts

Calories718kcal
Protein9.84%
Fat60.47%
Carbs29.69%

Properties

Glycemic Index
141.83
Glycemic Load
33.81
Inflammation Score
-8
Nutrition Score
24.356956735901%

Flavonoids

Eriodictyol
0.58mg
Hesperetin
1.72mg
Naringenin
0.17mg
Apigenin
0.02mg
Luteolin
0.26mg
Kaempferol
0.09mg
Myricetin
0.04mg
Quercetin
0.78mg

Nutrients percent of daily need

Calories:718.42kcal
35.92%
Fat:49.58g
76.28%
Saturated Fat:10.02g
62.61%
Carbohydrates:54.78g
18.26%
Net Carbohydrates:45.89g
16.69%
Sugar:1.51g
1.68%
Cholesterol:28mg
9.33%
Sodium:1865.7mg
81.12%
Alcohol:0g
100%
Protein:18.16g
36.31%
Manganese:1.3mg
65.01%
Vitamin K:48.96µg
46.63%
Vitamin E:6.27mg
41.82%
Vitamin B6:0.77mg
38.73%
Phosphorus:359.62mg
35.96%
Fiber:8.89g
35.57%
Vitamin A:1649.62IU
32.99%
Calcium:308.53mg
30.85%
Vitamin B1:0.44mg
29.59%
Copper:0.55mg
27.45%
Iron:4.2mg
23.31%
Vitamin B2:0.4mg
23.24%
Zinc:2.87mg
19.15%
Magnesium:76.49mg
19.12%
Folate:73.09µg
18.27%
Selenium:11.63µg
16.62%
Vitamin B3:2.73mg
13.65%
Potassium:441.3mg
12.61%
Vitamin C:8.19mg
9.93%
Vitamin B5:0.98mg
9.77%
Vitamin B12:0.54µg
9.07%
Source:Food.com