Mediterranean Hummus Bowl

• 분량: 4 servings
• 활동 시간: 15 minutes
• 총 시간: 15 minutes

재료

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)

방향

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.

영양 정보

• 칼로리: 290 kcal
• 지방 전체: 11 g
• 포화 지방: 1 g
• 불포화 지방: 8 g
• 나트륨: 882 mg
• 탄수화물 전체: 40 g
• 식이섬유: 10 g
• 총 당류: 4 g
• 단백질: 13 g