Lemony Spinach Hummus with Tahini and Chia Seeds

The lemony spinach hummus with tahini and chia seeds is a nice, healthy alternative to traditional hummus.

Preparation time: The preparation time indicated does not include cooking the chickpeas.

Nutrient profile : According to GDA guidelines, one portion of this recipe covers almost the average daily requirement of vitamin K. Furthermore, it covers about ¼ of the requirement for manganese and folic acid and almost 20% of the requirement for vitamin C and copper. The recommended maximum ratio of omega-6 to omega-3 fatty acids of 5:1 is adhered to.

Chickpeas: Chickpeas are very high in protein, with an average of 20 g of protein per 100 g, making them a good addition to vegetables. Chickpeas are usually available dried or pre-cooked and preserved. While the preserved version is more convenient and saves time, the dried version, which you have to cook yourself, has the advantage of tasting much better. In addition, by cooking them at home you can also determine the degree of firmness yourself (canned chickpeas are often very soft, sometimes even mushy).

Spinach: Spinach ( Spinacia oleracea), also known as vegetable spinach or garden spinach, is rich in carotenoids, vitamins (especially vitamin K) and minerals. Although spinach contains a lot of oxalic acid (oxalate), eating raw spinach in large quantities is not harmful to health. Baby spinach, as used in this recipe, also has less oxalic acid than the older leaves. In large quantities, consuming foods that are high in oxalic acid can interfere with iron therapy, e.g. in the context of iron deficiency anemia. This is because oxalic acid makes it difficult for iron to be absorbed in the intestine.

Alfalfa: The (seed) alfalfa ( Medicago sativa), which belongs to the Fabaceae family, is also known as alfalfa, snail clover or everlasting clover. The germinated, low-calorie sprouts are among the most popular of their kind thanks to their mild, nutty taste. They are rich in protein (almost 10%) and fiber, but are primarily good for their vitamin K content. Just 100 grams cover more than 40% of the daily dose of the vitamin in question recommended by the EU Food Information Regulation, which is involved in coagulation, bone metabolism and vascular regeneration, among other things.

Tahini: The nutty-tasting sesame butter known as tahini is made from sesame seeds processed into a kind of paste. It is also available in raw form, where the sesame seeds are placed in water without being roasted, and in the commercially available roasted form.

Aquafaba: The cooking liquid from chickpeas, called aquafaba (whether you cook it yourself or use it from a can), can be used wonderfully as a vegan egg substitute for later use (see information under the ingredient) - so be sure to keep it. However, please note that the liquid from canned chickpeas is sometimes salted, which limits their use in desserts.

Buying preserved chickpeas: If you want to use preserved chickpeas, it is advisable to buy organic chickpeas. They are often processed more gently, but above all they contain fewer or no additives. Glass jars, which generally predominate in organic stores, are particularly recommended. These do not contain aluminum or BPA (bisphenol A) and are more environmentally friendly.

Nutrient overview and useful tips: In the nutrient tables above the recipe preparation you will find more information about the composition of this dish. Information on an optimal ratio of fatty acids and general information on common nutritional errors in vegan and raw diets can be found at the following link: Vegans often eat unhealthily. Avoidable nutritional errors.

Oil and omega-3 fatty acids: You can also use an oil other than the olive oil listed here. This not only influences the taste, but also the health-promoting components, depending on the amount and type of oil. Rapeseed oil, for example, contains up to three times the amount of polyunsaturated fatty acids and also has a more balanced composition in terms of essential fatty acids.