Mediterranean Hummus Bowl

• 分量: 4 servings
• 調理時間: 15 minutes
• 総時間: 15 minutes

材料

Hummus

1 (15-ounce) can chickpeas (drained and rinsed)

3 tablespoons lemon juice

2 tablespoons tahini

2 garlic cloves

½ teaspoon salt

2-3 ice cubes

Bowl

1 cup cooked quinoa

2 cups baby spinach

½ red onion (sliced)

½ pint Cherry tomatoes (quartered)

½ English cucumbers (sliced)

1 cup can chickpeas

½ cup olives (pitted)

Chopped parsley (for serving)

Extra virgin olive oil (for serving)

手順

Hummus

Place chickpeas in a bowl of water and rub them together to peel the skin (optional step, but helps create a creamy texture).

Drain the garbanzo beans and transfer them to a food processor. Blend them alone until they become powder-like, scraping down the sides as needed.

Add the lemon juice, tahini, garlic cloves and salt and 2-3 ice cubes, and blend for about 5 minutes until smooth. Taste and adjust as needed by adding more lemon juice or salt.

Spoon the hummus onto a plate or bowl, and spread the hummus with the back of a spoon to create swirls.

Bowl

Assemble the remaining ingredients on top of the hummus as desired.

栄養

• カロリー: 290 kcal
• 脂肪総量: 11 g
• 飽和脂肪: 1 g
• 不飽和脂肪: 8 g
• ナトリウム: 882 mg
• 炭水化物総量: 40 g
• 食物繊維: 10 g
• 糖質総量: 4 g
• タンパク質: 13 g