humus
Ang humus ay sawsawang mula sa garbansos na may 166 calories bawat 100g at folate (B9). Masarap ito sa pita, gulay, at sandwich.
Tungkol dito
Ang humus ay isang makinis at malinamnam na palaman o sawsawan na pangunahing gawa sa garbansos, tahini, katas ng lemon, at bawang. Mayroon itong kremang tekstura at malasang, bahagyang maasim at malinamnam na lasa. Karaniwan itong inihahain kasama ng pita, gulay, sandwich, at mga grain bowl.
Nutrition Facts
Bawat 100g
% Daily Value batay sa 2000 kcal na diyeta
Calories
166 kcal
8% DV
Kabuuang Taba
9.6g
15% DV
Bitamina D1.4g
Bitamina K3.8g
Tiamina (B1)3.7g
Kabuuang Carbohydrate
14.3g
5% DV
Folate (B9)6.0g
Bitamina B120.3g
Biotin (B7)8.0g
Protina
7.9g
16% DV
Protina mula sa Halaman7.9g
Mga Bitamina at Mineral
Mga Bitamina
| Nutrient | Dami | DV% | Half-life |
|---|---|---|---|
| Choline | 27.0mg | 5% | |
| Bitamina A | 1.0mcg | 0% | |
| Tiamina (B1) | 0.2mg | 17% | |
| Riboflavin (B2) | 0.1mg | 8% | |
| Niacin (B3) | 0.8mg | 5% | |
| Pantothenic Acid (B5) | 0.5mg | 10% | |
| Bitamina B6 | 0.1mg | 6% | |
| Folate (B9) | 83.0mcg | 21% | |
| Bitamina C | 0.6mg | 1% | |
| Bitamina E | 1.2mg | 8% | |
| Bitamina K | 4.0mcg | 3% |
Mga Mineral
| Nutrient | Dami | DV% | Half-life |
|---|---|---|---|
| Kaltsyum | 38.0mg | 4% | |
| Tanso | 0.4mcg | 0% | |
| Bakal | 2.4mg | 13% | |
| Magnesiyo | 29.0mg | 7% | |
| Posporus | 176.0mg | 25% | |
| Potasyo | 228.0mg | 5% | |
| Selenium | 2.7mcg | 5% | |
| Sodyum | 379.0mg | 16% | |
| Sink | 1.3mg | 12% |
Mga recipe na may humus (19)
Turkey and avocado whole-grain wrap with hummus, spinach, and sliced bell peppers
510 kcal
Quinoa bowl na may inihaw na kamote, abokado, edamame, pulang repolyo, pulang bell pepper, hummus, at kalamansi
760 kcal
Turkey and hummus wrap with kale and roasted sweet potato
520 kcal
Turkey avocado spinach wrap with red bell pepper
480 kcal
Turkey avocado whole-grain wrap with red pepper and hummus
560 kcal
Turkey and white bean vegetable wrap
470 kcal
Turkey, hummus, and spinach whole grain wrap with kiwi
520 kcal
Turkey and hummus whole-grain wrap with bell peppers
480 kcal
Trio ng Mezze na may Mainit na Puting Tinapay
520 kcal
Chickpea Hummus Salad Bowl na may Abokado, Malutong na Gulay, at mga Buto
635 kcal
Turkey and hummus whole-grain wrap with tomato, lettuce, and bell peppers
540 kcal
Turkey and hummus whole-grain wrap with mixed greens
480 kcal
Turkey hummus wrap with whole wheat tortilla, tomato, and lettuce
430 kcal
Turkey and hummus whole-grain sandwich with bell peppers and side orange
510 kcal
Turkey hummus wrap with mixed greens, tomato, and bell pepper
540 kcal
Turkey and hummus whole-grain wrap with cucumber, tomato, and side orange
540 kcal
Turkey and hummus whole-grain wrap with lettuce and tomato
480 kcal
Turkey and hummus whole-grain wrap with lettuce, tomato, and side orange
540 kcal
Greek yogurt chicken pita with cucumber, tomato, and hummus
560 kcal