Loaded red lentil hummus with roasted vegetables

Hero ingredient: Almonds

Serves 6 -8 (Makes about 600 ml)

Heart & Stroke Foundation Nutrient Analysis

Per Serving: 142 g

Sodium

7 mg
low

Is necessary in small amounts to help regulate fluid balance, support nerve function, and facilitate muscle contractions.

Needs to be less than or equal 120 mg/100 g to be low, 120-600 mg to be moderate and >600 mg to be high.

Magnesium

30 mg
9%

Is a key mineral that supports muscle and nerve function, helps regulate blood sugar levels, and aids in energy production. It's also important for a healthy immune system and strong bones

Needs to provide 15% of 375 mg (375 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Calcium

28 mg
3.5%

Calcium is vital for our bodies because it helps build and maintain strong bones and teeth. It also supports muscle function, nerve transmission, and cardiovascular health.

>Needs to provide 15% of 800 mg (800 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Potassium

172 mg
8.6%

Potassium is essential for maintaining fluid balance, muscle contractions, and nerve signals in the body. It also helps lower blood pressure and reduce the risk of strokes.

Needs to provide 15% of 2000 mg (2000 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Classification of Micronutrients

Legend

  • High in: Provides 30% or more of the recommended Nutrient Reference Value (NRV)
  • Source of: Provides 15% – 30% of the recommended Nutrient Reference Value (NRV)

Hero ingredient: Almonds

Nutrient Analysis
Ingredients
Method

Developed by

About Heleen Meyer

Ingredients

Marinade

  • ¼ cup olive or avocado oil
  • 1 clove of garlic, crushed
  • 1 tsp cumin seeds
  • 1 tsp ground cumin
  • ½ tsp ordinary paprika
  • 1 tbsp finely grated lemon rind

Hummus

  • 1 x 420 g tin chickpeas, drained, but keep the liquid
  • 100 ml raw, unsalted almonds
  • ¼ cup sesame seeds
  • 2 – 3 small carrots, whole
  • 2 small, sweet potatoes in the skin, cut into wedges
  • ½ cup uncooked red lentils
  • 1 bay leaf
  • 4 tsp olive or avocado oil
  • ¼ cup fresh lemon juice
  • black pepper to taste
  • handful fresh mint leaves and pomegranate rubies to serve

Method

  1. Preheat oven to 200°C and line two baking trays with baking paper.
  2. Marinade: Mix all the ingredients together in a large glass bowl.
  3. Hummus: Place the chickpeas, almonds and sesame seeds in a bowl and mix in half of the marinade.
  4. Add the carrots and sweet potatoes to the remaining marinade and toss well to coat.
  5. Spoon each mixture in a single layer onto a baking tray. Roast the chickpeas and veggies for 30 – 40 minutes or until golden brown and tender, yet still firm. Set aside.
  6. Meanwhile, place the lentils with 250 ml (1 cup) water and the bay leaf in a small pot and bring to the boil. Simmer over a low heat with a lid for 8-10 minutes or until soft. Drain well, remove the bay leaf and allow to cool.
  7. Keep about ⅓ cup (80 ml) of the roasted chickpea mixture aside. Spoon the rest of the chickpea mixture with the lentils into a glass bowl.
  8. Add ¼ cup (60 ml) of the reserved chickpea liquid with the olive oil and lemon juice. Blend with a stick blender until smooth. If preferred, add more of the reserved chickpea liquid for a smoother end-result and blend well.
  9. Season to taste with pepper and more lemon juice, if preferred.

To serve

Spread hummus onto a serving plate and top with the roasted veg and the remaining chickpea mixture. Garnish with mint and pomegranate rubies and serve. Keep any remaining hummus in an airtight container and use it within 2 days.

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Classification Of Micronutrients

The DASH diet needs to be low in sodium and high in calcium, potassium and magnesium. The Nutrient Reference Value is the daily amount of the vitamin or mineral that the average healthy person needs to prevent deficiency.

  • Calcium: 800 mg (NRV)
  • Magnesium: 375 mg (NRV)
  • Potassium: 2000 mg (NRV)
  • Sodium (salt): Needs to be </= 120mg/100g to be considered low