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フムス

フムス
記録者: @okkai | 1人のユーザーがこの食品を気に入りました | 0人のユーザーがこの食品を保存しました

栄養成分表示

100gあたり

% Daily Value based on a 2000 kcal diet

カロリー 166 kcal
8% DV
脂質 9.6g
15% DV
一価不飽和脂肪5.1g
多価不飽和脂肪2.5g
飽和脂肪1.3g
炭水化物 14.3g
5% DV
食物繊維6.0g
でん粉8.5g
糖類0.4g
たんぱく質 7.9g
16% DV
植物性たんぱく質7.9g

概要

フムスは、ひよこ豆をベースにタヒニ、オリーブオイル、レモン、にんにくを合わせた、なめらかでコクのあるディップです。100gあたり166kcalで、たんぱく質は7.9g。栄養バランスを意識しながら楽しみたいときにも選びやすい一品です。

材料

ビタミン＆ミネラル

ビタミン

栄養素量DV%半減期
ビオチン1.0mcg3%
コリン20.0mg4%
葉酸60.0mcg15%
ナイアシン0.7mg4%
パントテン酸0.3mg6%
ビタミンB20.1mg4%
ビタミンB10.1mg8%
ビタミンB60.1mg6%
ビタミンC1.0mg1%
ビタミンE1.2mg8%
ビタミンK4.0mcg3%

ミネラル

栄養素量DV%半減期
カルシウム40.0mg4%
クロム2.0mcg6%
銅0.3mcg0%
ヨウ素1.0mcg1%
鉄2.0mg11%
マグネシウム35.0mg8%
マンガン0.6mg26%
モリブデン20.0mcg44%
リン120.0mg17%
カリウム170.0mg4%
セレン3.0mcg5%
ナトリウム240.0mg10%
亜鉛1.0mg9%

フムス

中東の定番ディップ。ひよこ豆とタヒニを使い、レモン、にんにく、オリーブオイルでなめらかでクリーミーに仕上げます。ディップやスプレッドとして、冷やしてまたは常温で提供するのが最適です。

材料


  • ひよこ豆 60 g

  • タヒニ 15 g

  • オリーブオイル 8 g

  • レモン汁 5 g

  • にんにく 2 g

  • 水 10 g


    • 作り方


  • 1. ひよこ豆、タヒニ、レモン汁、にんにく、水をブレンダーまたはフードプロセッサーに入れます。

  • 2. ほぼなめらかになるまで撹拌します。

  • 3. オリーブオイルを少しずつ加え、クリーミーになるまで再び撹拌します。

  • 4. 味を見て、必要であれば水を少量足して固さを調整します。

  • 5. 冷やして、または常温で提供します。


    • 下ごしらえ時間と調理時間


  • 下ごしらえ時間: 5分

  • 調理時間: 0分


    • 役立つヒント


  • よりなめらかな食感にするには、長めに撹拌し、必要に応じて側面をこそげ落としてください。

  • ピタパンや野菜と一緒に、またはサンドイッチ用のスプレッドとして提供します。

  • 提供前に少し冷やすと、よりしっかりした食感と深い風味になります。
    • ビーガンベジタリアン地中海式グルテンフリー乳製品不使用バランス
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