Hummus

A source of plant protein and fiber, hummus supports gut health and blood sugar levels. Its creamy texture and sweet-and-sour taste make it a great addition to any dish.

Ingredients

Servings:

	Ingredient	Qty, g
	Chickpea
	Tahini
	Lemon
	Olive oil
	Garlic

	Product release:	178
	Maintain proportions	Restore to default

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Cooking time, minutes

10
	Mix	5
	Blend with a blender	5

Macronutrients in 100 g

Proteins	9.3
Digestible proteins	6.6
Fats	10.4
Net carbohydrates	18.6
Calories	224 kcal
Indexes
Glycemic index	24.2
Glycemic load	4.4
Insulin index, II	34.9
Disease inflammatory index, DII	-0.23
Antioxidant, ORAC	518

Calories per dayGenderGrowth

Weight loss	Detention	Set
23%	17%	14%
972	1350	1620

БЖУ

Amino acids

Lipids

RDA per 100 g

Vitamins

Nutrient	% of RDA
B1	45503991271
B9	393926783916
B5	27272346141
B8 (Inositol)	17171734114
B2	1720153671
B3	1113102391
B6	8851731
E	5551111

Minerals

Nutrient	% of RDA
Copper	5555491123316
Iron	43191334237
Manganese	384944593818
Phosphorus	313131432211
Fibers	30454045?28
Zinc	1317132833
Selenium	1212112272
Magnesium	1216143986
Potassium	911101376
Calcium	999997
GABA	8884283

Lipids

Nutrient	% of RDA
Linoleic acid (Omega-6)	28393667?79
EPA (Omega-3)	17172843?3
Oleic acid (Omega-9)	12151321?16
Palmitic acid (Saturated)	77710?13

Amino acids

Nutrient	% of RDA
Tryptophan	1241741744346917
Serin	868658144?29
Leucine	5171711514718
Alanine	428484211??
Isoleucine	4056561182814
Histidine	365151105?25
Lysine	294141862110
Arginine	23232357196
Threonine	22313164??
Phenylalanine	182626543211
Glutamine	17171784173
Methionine	172222471711
Aspartic acid	14171442?14
Tyrosine	12161240207
Valin	9131327?4
Glutamic acid	617884??

Vegan dishes

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Notes

Allowed on diets
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Low Oxalate Diet
MIND

Kitchen: Lebanese

Inventory: Blender

Difficulty: very simple

108

Servings: 6 (1 serving ≈ 30 gram)

Digestion time: 4 hour

In the blender bowl, combine:

cooked or canned chickpeas (150 g);
tahini (1 tbsp);
lemon juice (1 tsp);
olive oil (1 tsp);
minced garlic (optional, 10 g).

Using a blender or food processor, blend the mixture until smooth.

If you are using dry chickpeas, soak them in cold water for 6-8 hours beforehand. The water should cover the chickpeas with an extra 2-3 cm.

After 6 hours, drain the water and cook the chickpeas until soft, about 2 hours.

Rinse the cooked chickpeas and remove the skins.

If necessary, you can add a little water to achieve the desired creamy texture.

Hummus can be served with vegetables or used as a spread for keto bread.

Health benefits
For intimate health (blood circulation)
Enhancing brain function and memory

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