Garlicky White Bean Hummus

Garlicky White Bean Hummus

A Mediterranean staple

Active Time: 10 minutes | Total Time: 10 minutes

Serves:

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Added by Healing Gourmet
on October 01, 2006

Ingredients

Healing Benefits

This Recipe:

Preparation

Add white beans, garlic, olive oil, tahini, water and lemon juice to a food processor or a blender. Mix until smooth. Serve with fresh organic vegetables (carrots, celery) and whole wheat pita chips.

The Benefits

*Excellent Source of: Fiber, Iron, Manganese
*Good Source of: Magnesium, Potassium, Protein, Vitamin C, Folate, Thiamin, Phosphorous
*Preferences: Low Cholesterol, Low Sodium, Low Sugars, Low Saturated Fat, No Corn, No Dairy, No Eggs, No Fish, No Gluten, No Grains, No Molds, No Nightshade, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Shellfish, No Soy, No Tubers, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 8.32

Calories: 176

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	4.9 g	*
Saturated Fat	0.72 g	*
Monosaturated Fat	3 g	*
Polyunsaturated Fat	0.96 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	103 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0mg	*
Total Carbohydrate	26.4 g	*
Sugars	0.34 g	*
Fiber	6.2 g	*
Protein	8.8 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	5.4 IU	0%
Vitamin C	10.9 mg	18%
Vitamin D	0 IU	0%
Vitamin E	1.4 IU	5%
Vitamin B6	0.12 mg	6%
Vitamin B12	0 mcg	0%
Vitamin K	5.4 mg	7%
Folate	75.7 mcg	19%
Niacin	0.27 mg	1%
Riboflavin	0.05 mg	3%
Thiamin	0.15 mg	10%
MINERALS
Calcium	98.3 mg	10%
Copper	0.04 mg	2%
Iron	3.6 mg	20%
Magnesium	62.1 mg	16%
Manganese	0.61 mg	30%
Phosphorous	122.4 mg	12%
Potassium	549.5 mg	16%
Selenium	2.1 mcg	3%
Sodium	7.1 mg	0%
Zinc	1.4 mg	9%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	0.08 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	0.24 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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