Ingredients - 7
Recipe preparation steps
1
Olej kokosowy roztapiamy. Ciecierzycę dokładnie osączamy na sitku. Miksujemy wszystkie składniki na gładką masę. Jeśli będzie zbyt gęsta, dolewamy odrobinę wody. Przekładamy humus do miski i dekorujemy pistacjami utłuczonymi w moździerzu. Uwaga! Liczba porcji powstałych z przepisu: 2. Pozostałe porcje możesz użyć w kolejnych dniach, dzięki czemu nie musisz gotować codziennie .
Nutrients
Nutrients
| Name | All Portions | Single Portion |
|---|---|---|
| Alanine | 1.48 g | 0.74 g |
| Alpha Linolenic Acid | 0.1 g | 0.05 g |
| Arginine | 3.48 g | 1.74 g |
| Ash | 15.79 g | 7.9 g |
| Aspartic acid | 4.16 g | 2.08 g |
| Calcium | 294.98 mg | 147.49 mg |
| Capric Acid | 0.67 g | 0.34 g |
| Caprylic Acid | 0.78 g | 0.39 g |
| Carbohydrate | 153.85 g | 76.93 g |
| Chloride | 179.5 mg | 89.75 mg |
| Cholesterol | 4.56 mg | 2.28 mg |
| Chromium | 3 µg | 1.5 µg |
| Copper | 2.77 mg | 1.38 mg |
| Cysteine | 0.52 g | 0.26 g |
| Fat | 34.31 g | 17.16 g |
| Fatty acids | 0 g | 0 g |
| Fatty monounsaturated | 10.25 g | 5.13 g |
| Fatty polyunsaturated | 6.21 g | 3.1 g |
| Fatty saturated | 13.68 g | 6.84 g |
| Fatty trans | 0.28 g | 0.14 g |
| Fiber | 33.48 g | 16.74 g |
| Fiber insoluble | 25.77 g | 12.89 g |
| Fiber soluble | 6.34 g | 3.17 g |
| Fluoride | 0 mg | 0 mg |
| Folate | 705.35 µg | 352.68 µg |
| Fructose | 0.19 g | 0.1 g |
| Glicemyc Index | 29.8 µg | 14.9 µg |
| Glucose | 0.19 g | 0.1 g |
| Glutamic acid | 6.04 g | 3.02 g |
| Glycine | 1.44 g | 0.72 g |
| Histidine | 0.92 g | 0.46 g |
| Iodine | 0 µg | 0 µg |
| Iron | 15.53 mg | 7.77 mg |
| Isoleucine | 1.52 g | 0.76 g |
| KJ | 1692 kJ | 846 kJ |
| Kcal | 1063.4 kcal | 531.7 kcal |
| Lactose | 0.03 g | 0.02 g |
| Lauric Acid | 4.51 g | 2.26 g |
| Leucine | 2.6 g | 1.3 g |
| Linoleic Acid | 0.16 g | 0.08 g |
| Lysine | 2.12 g | 1.06 g |
| Magnesium | 350.79 mg | 175.4 mg |
| Manganese | 6.2 mg | 3.1 mg |
| Methionine | 0.48 g | 0.24 g |
| Molybdenum | 9 µg | 4.5 µg |
| Monounsaturated fat 18:1 c | 0 g | 0 g |
| Myristic Acid | 1.68 g | 0.84 g |
| Oleic Acid | 0.58 g | 0.29 g |
| Omega 3 | 0.41 g | 0.21 g |
| Omega 6 | 5.83 g | 2.92 g |
| Palmitic Acid | 0.84 g | 0.42 g |
| Phenylalanine | 1.72 g | 0.86 g |
| Phosphorus | 919.17 mg | 459.58 mg |
| Polyunsaturated fat 18:2 n-6 | 0 g | 0 g |
| Potassium | 1893.31 mg | 946.66 mg |
| Proline | 1.56 g | 0.78 g |
| Protein | 45.15 g | 22.58 g |
| Protein Animal | 0.3 g | 0.15 g |
| Protein Plant | 5.46 g | 2.73 g |
| Salt | 100.36 g | 50.18 g |
| Saturated fat 16:0 | 0 g | 0 g |
| Selenium | 19.09 µg | 9.55 µg |
| Serine | 1.8 g | 0.9 g |
| Sodium | 77.1 mg | 38.55 mg |
| Starch | 92.13 g | 46.07 g |
| Stearic Acid | 0.25 g | 0.13 g |
| Sucrose | 33.2 g | 16.6 g |
| Sugar | 55.45 g | 27.72 g |
| Sulfur | 66 mg | 33 mg |
| Theobromine | 600 mg | 300 mg |
| Threonine | 1.32 g | 0.66 g |
| Total sugar alcohols | 0.3 g | 0.15 g |
| Tryptophan | 0.4 g | 0.2 g |
| Tyrosine | 0.96 g | 0.48 g |
| Valine | 1.72 g | 0.86 g |
| Vitamin A | 108.7 µg | 54.35 µg |
| Vitamin B1 (Thiamin) | 0.57 mg | 0.29 mg |
| Vitamin B12 (Cobalamin) | 0.1 µg | 0.05 µg |
| Vitamin B2 (Riboflavin) | 0.34 mg | 0.17 mg |
| Vitamin B3 (Niacin) | 3.18 mg | 1.59 mg |
| Vitamin B4 (Choline) | 0.48 mg | 0.24 mg |
| Vitamin B5 (Pantothenic acid) | 0.09 mg | 0.05 mg |
| Vitamin B6 (Pyridoxine) | 0.72 mg | 0.36 mg |
| Vitamin B7 (Biotin) | 1.5 mg | 0.75 mg |
| Vitamin B9 (Folate) | 20.8 µg | 10.4 µg |
| Vitamin C (Ascorbic acid) | 5.45 mg | 2.73 mg |
| Vitamin D | 0.16 µg | 0.08 µg |
| Vitamin E | 3.77 mg | 1.88 mg |
| Vitamin K | 18.94 µg | 9.47 µg |
| Water | 254.79 g | 127.4 g |
| Zinc | 8.7 mg | 4.35 mg |
