Snack$

Kremni domači humus s hrustljavimi zelenjavnimi palčkami

Pripravite osvežilen in zdrav prigrizek: domači kremni humus s korenjem, papriko in kumaro. Bogat z vlakninami in rastlinskimi beljakovinami za čisto energijo.

Prep time
10 min
Cook time
0 min
Total time
10 min
Servings
2

Recipe

Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed
240 g
Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)
2 tbsp
Garlic, raw
1 clove
Lemon juice, raw
2 tbsp
Oil, olive, extra virgin
2 tbsp
Water
3 tbsp
Spices, caraway seed
0.5 tsp
Salt, table, iodized
1 pinch
Carrots, mature, raw
2 medium
Peppers, bell, red, raw
1 medium
Cucumber, with peel, raw
1 medium

Per servingTotal
Calories:265 kcal530 kcal
Protein:8 g16 g
Carbohydrates:24 g48 g
Fat:14 g28 g
Micronutrients
Sugar:8.4 g16.7 g
Saturated fat:3.6 g7.1 g
Cholesterol:0 mg0 mg
Sodium:384.2 mg768.4 mg
Potassium:803.8 mg1607.5 mg
Calcium:172.8 mg345.5 mg
Iron:3.7 mg7.4 mg
Magnesium:86.8 mg173.5 mg
Zinc:2.3 mg4.5 mg
Phosphorus:296.8 mg593.5 mg
Vitamin C:90.9 mg181.8 mg
Vitamin A:603.4 µg1206.8 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg

Instructions

1
Vloženo čičeriko odcedite in sperite pod tekočo vodo. Strok česna olupite in grobo narežite.
2
V kuhinjski mešalnik stresite čičeriko, česen, tahini, limoninov sok, oljčno olje, mleto kumino in sol.
3
Sestavine zmešajte do gladkega, med mešanjem pa postopoma prilijte mrzlo vodo, da humus postane penast in lahek.
4
Korenčka in kumaro olupite. Korenček, kumaro in rdečo papriko z nožem narežite na podolgovate palčke.
5
Humus prelijte v skledico, po želji pokapajte z malce oljčnega olja ter ga postrezite skupaj s pripravljenimi zelenjavnimi palčkami.

Nutritional benefits

Zaradi visoke vsebnosti prehranskih vlaknin iz čičerike in sveže zelenjave, ta obrok spodbuja zdravo prebavo in zagotavlja dolgotrajen občutek sitosti.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.