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Hummus and Za'atar

 
Hummus and Za'atar
Image ©
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.61

$1.61 per serving

35 people like this recipe

35 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 vegetarian,vegan,gluten-free,dairy-free,healthy,gluten free,dairy free,lacto ovo vegetarian,vegan lunch,main course,main dish,dinner Middle Eastern
spoonacular Score:99%

Spoonacular Score: 99%

 

The recipe Hummus and Za'atar is ready in around 45 minutes and is definitely an outstanding gluten free and vegan option for lovers of middl eastern food. For $1.61 per serving, you get a marinade that serves 4. One serving contains 778 calories, 34g of protein, and 31g of fat. This recipe from foodandspice.blogspot.com has 35 fans. If you have sea salt, garlic, juice of lemon, and a few other ingredients on hand, you can make it. All things considered, we decided this recipe deserves a spoonacular score of 99%. This score is excellent. Similar recipes include Chopped Hummus Dip with Za'atar, Hummus Deviled Eggs with Za’atar {Exercise Challenge}, and Za'atar Bread Rolls (Manaiesh Bi Za'atar).

Ingredients

Servings:
3 cups
3 cups cooked dried chickpeas
cooked dried chickpeas
0.22 cloves
0.22 cloves garlic
garlic
3
3  lemon (juice)
lemon (juice)
2 Tbsps
2 Tbsps olive oil
olive oil
some
some paprika
paprika
2 Tbsps
2 Tbsps pine nuts
pine nuts
1.5 tsps
1.5 tsps sea salt
sea salt
0.33 cups
0.33 cups tahini
tahini
2 Tbsps
2 Tbsps za'atar
za'atar
3 cups cooked dried chickpeas
3 cups
cooked dried chickpeas
0.22 cloves garlic
0.22 cloves
garlic
3  lemon (juice)
3
lemon (juice)
2 Tbsps olive oil
2 Tbsps
olive oil
some paprika
some
paprika
2 Tbsps pine nuts
2 Tbsps
pine nuts
1.5 tsps sea salt
1.5 tsps
sea salt
0.33 cups tahini
0.33 cups
tahini
2 Tbsps za'atar
2 Tbsps
za'atar

Equipment

food processor
food processor
sauce pan
sauce pan
frying pan
frying pan
bowl
bowl
food processor
food processor
sauce pan
sauce pan
frying pan
frying pan
bowl
bowl


Instructions

Read the detailed instructions on Food and Spice

Price Breakdown

Cost per Serving: $1.61
Ingredient
3 cups cooked dried chickpeas
2 cloves garlic
3 lemon (juice)
2 tablespoons olive oil
some paprika
2 tablespoons pine nuts
1.5 teaspoons sea salt
⅓ cups tahini
2 tablespoons za'atar
Price
$2.57
$0.13
$0.61
$0.33
$0.40
$1.07
$0.04
$0.94
$0.34
$6.44

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Sea salt is not healthier than table salt, contrary to what you may have heard. Sea salt is usually 97.5% sodium chloride (same as regular old table salt) and the minerals accounting for the rest are too insignificant to make a difference?unless you plan on consuming sea salt by the pound, in which case the health benefits from the minerals will definitely be outweighed by the negative effects of all the sodium you are consuming!

Price Tips

  • Sea salt can add a unique texture or provide bursts of salty goodness, but ONLY when it isn't being dissolved. So if you have expensive sea salt, save it for sprinkling on salads or dark chocolate cookies, don't try to use it in your pasta sauce or soup. Once sea salt dissolves, the flavor is indistinguishable from table salt from the shaker (after all, they are chemically the same thing, sodium chloride).

  • Pine nuts are pretty expensive. If you're on a budget, you might try substituting other nuts or seeds, such as walnuts or sunflower seeds.

Cooking Tips

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

Disclaimer

Nutritional Information

Quickview
778 Calories
33g Protein
30g Total Fat
100g Carbs
100% Health Score
Limit These
Calories
778
39%

Fat
30g
47%

  Saturated Fat
3g
23%

Carbohydrates
100g
33%

  Sugar
17g
19%

Cholesterol
0.0mg
0%

Sodium
918mg
40%

Get Enough Of These
Protein
33g
68%

Folate
867µg
217%

Manganese
3mg
198%

Fiber
28g
115%

Copper
1mg
85%

Iron
13mg
75%

Phosphorus
750mg
75%

Vitamin B1
1mg
72%

Vitamin K
56µg
54%

Magnesium
213mg
53%

Vitamin B6
0.92mg
46%

Zinc
6mg
44%

Potassium
1525mg
44%

Selenium
19µg
28%

Vitamin B5
2mg
25%

Vitamin A
1177IU
24%

Calcium
233mg
23%

Vitamin E
3mg
23%

Vitamin B2
0.39mg
23%

Vitamin C
17mg
21%

Vitamin B3
3mg
20%

covered percent of daily need

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