Broad Bean Spread with Greek Yogurt, Cumin and Fresh Mint - Healthy DASH Recipe | DietsPremium | Diets Premium
Diets Premium
Sign in
Broad Bean Spread with Greek Yogurt, Cumin and Fresh Mint
1 photo
2

Broad Bean Spread with Greek Yogurt, Cumin and Fresh Mint

Hypertension (DASH) Dinner/Supper DASH Diet Hypertension Dinner
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
20 min
Portion
4
Cena (Lidl)
$0.68
Koszt / porcja
$0.17
Number of ingredients needed for preparation
8
Calories
919
Contains 230 calories per portion.
230 kcal
Protein/Portion
10g
Fat/Portion
11g
Carbs/Portion
22g
Fiber/Portion
~

Ingredients

Cooked and peeled broad beans

Cooked and peeled broad beans

350 Gram (350 Gram) • 387 kcal
B: 27.7g
T: 2.4g
W: 63.7g
387 kcal
Onion

Onion

#Onion
150 Gram (150 Gram) • 65 kcal • $0.14
Onion
B: 1.7g
T: 0.2g
W: 14g
65 kcal
Garlic

Garlic

#Chickpea
10 Gram (10 Gram) • 17 kcal • $0.03
Garlic
B: 0.6g
T: 0.1g
W: 3.3g
17 kcal
Greek yogurt 2%

Greek yogurt 2%

80 Gram (80 Gram) • 56 kcal
B: 7.2g
T: 1.6g
W: 3.2g
56 kcal
Olive Oil

Olive Oil

#Olive Oil
40 Gram (40 Gram) • 360 kcal • $0.46
Olive
B: 0.4g
T: 39.8g
W: 0.1g
360 kcal
Lemon Juice

Lemon Juice

#Juice
30 Gram (30 Gram) • 13 kcal • $0.05
Citrus fruits Salicylates Vitamin C (Ascorbic acid)
B: 0.2g
T: 0.1g
W: 2.9g
13 kcal
Spices (cumin, chili, garam masala)

Spices (cumin, chili, garam masala)

4 Gram (4 Gram) • 18 kcal
B: 0.7g
T: 0.9g
W: 1.8g
18 kcal
Fresh mint

Fresh mint

8 Gram (8 Gram) • 5 kcal
B: 0.3g
T: 0.1g
W: 0.7g
5 kcal

Loading......

Calorie Requirement Coverage

Calorie Requirement Coverage
9%

This recipe covers 9% of your daily calorie requirement.

Recipe: 230 kcal • Your requirement: 2638 kcal

Smart Voice

Listen to the article content live

Recipe preparation steps

1
Boil broad beans until tender and pop out of their skins. Finely chop onion and sauté in 1 tablespoon of olive oil. Reserve a few beans for garnish.
2
In a food processor, blend shelled beans, cooked onion, garlic, Greek yogurt, lemon juice, remaining olive oil, and spices (cumin, chili, garam masala) until smooth and creamy.
3
Fold in finely chopped fresh mint. Transfer to a serving dish, garnish with reserved beans and a drizzle of olive oil. Serve with vegetable crudités or crusty whole grain bread.
Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 porcja)

Macronutrient Distribution 1 porcja
919 kcal
Protein
38.8g
Fat
45.1g
Carbs
89.5g
Broad Bean Spread with Greek Yogurt, Cumin and Fresh Mint
Bio-Analysis Recipe

Broad Bean Spread with Greek Yogurt, Cumin and Fresh Mint

919 kcal B: 38.8g T: 45.1g W: 89.5g
Glycemic Load
IG 65 ŁG 58
High
Workout Window
120 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 81 nutrients organized by category and RDA coverage.
Contains allergens 6
Onion Garlic Olive Citrus fruits Salicylates Vitamin C (Ascorbic acid)
BioNutrition OS Engine High (GL ≥ 20)

Blood Glucose Curve & Glycemic Index

Projected postprandial glucose and insulin response

Blood Glucose Curve (0-180 min)
70 min • Glucose: ~153.6 mg/dL • Insulin: 97.8 µIU/mL
70 90 120 140 160 140 mg/dL ~153.6 mg/dL (70m) 0m 15m 30m 45m 60m 90m 120m 150m 180m
Glycemic Load GL
58.2 / serving
Net carbohydrates: 79.7g
Glycemic Index IG
65 / 100
Peak glucose concentration
~153.6 mg/dL
Estimated peak time: 70 min
Fat and fiber buffer
-48% of peak
Slowing dietary fiber: 9.8g
Clinical insights: High fat and fiber content flattens the glucose peak by up to 48%. Energy is released slowly and steadily, preventing a postprandial crash.
Full bio-analysis & interactions
Culinary Matches

Related Recipes

Discover dishes with similar ingredients and flavor profiles.

See all
Avocado and Banana Dessert
Dessert
Avocado and Banana Dessert
455 kcal
B: 20g • T: 149g • W: 286g
Krupnik with Meatballs
Meatballs
Krupnik with Meatballs
528 kcal 2 porcje
B: 168g • T: 46g • W: 314g
Fish Greek-style
Fish
Fish Greek-style
423 kcal 2 porcje
B: 197g • T: 75g • W: 152g
Coconut Chia Pudding with Mango
Chia Pudding
Coconut Chia Pudding with Mango
901 kcal 2 porcje
B: 60g • T: 561g • W: 281g
Bounty Oatmeal
Oatmeal
Bounty Oatmeal
417 kcal
B: 29g • T: 171g • W: 217g
Steamed bun with vegetables and chicken
Steamed Bun
Steamed bun with vegetables and chicken
546 kcal
B: 107g • T: 195g • W: 244g
Milka Strawberry
Strawberry
Milka Strawberry
316 kcal
B: 47g • T: 51g • W: 218g
Buckwheat Pancakes
Pancakes
Buckwheat Pancakes
604 kcal
B: 101g • T: 88g • W: 416g
Guacamole with Tomatoes and Tortilla Chips
Guacamole
Guacamole with Tomatoes and Tortilla Chips
504 kcal 2 porcje
B: 41g • T: 317g • W: 147g
Banana-Spinach Pancakes
Spinach Pancakes
Banana-Spinach Pancakes
378 kcal 2 porcje
B: 57g • T: 116g • W: 205g
Baked Oatmeal
Baked Oatmeal
Baked Oatmeal
471 kcal 3 porcje
B: 55g • T: 107g • W: 308g
Buckwheat pancakes with red lentils and kohlrabi
Red Lentils
Buckwheat pancakes with red lentils and kohlrabi
560 kcal 4 porcje
B: 98g • T: 162g • W: 300g
Chicken with Curry Sauce and Spinach
Curry Sauce
Chicken with Curry Sauce and Spinach
450 kcal 4 porcje
B: 153g • T: 78g • W: 219g
Chicken Tortilla
Chicken
Chicken Tortilla
292 kcal 3 porcje
B: 69g • T: 53g • W: 170g
Muesli with Apple and Yogurt
Yogurt
Muesli with Apple and Yogurt
333 kcal 2 porcje
B: 32g • T: 69g • W: 232g
Fit Muffins
Muffins
Fit Muffins
129 kcal 10 porcje
B: 19g • T: 33g • W: 78g
Dietetic Breton Beans
Beans
Dietetic Breton Beans
427 kcal
B: 143g • T: 79g • W: 205g
Smoothie with Citrus Fruits and Strawberries
Citrus Fruits
Smoothie with Citrus Fruits and Strawberries
326 kcal
B: 13g • T: 12g • W: 301g
Avocado and Banana Cocktail
Cocktail
Avocado and Banana Cocktail
340 kcal 3 porcje
B: 20g • T: 198g • W: 122g
Citrus Yogurt Cocktail
Citrus
Citrus Yogurt Cocktail
868 kcal 3 porcje
B: 21g • T: 24g • W: 823g
Spaghetti Bolognese - Lactose-Free
Lactose-Free
Spaghetti Bolognese - Lactose-Free
375 kcal 2 porcje
B: 111g • T: 122g • W: 142g
Chicken Meatballs
Chicken Meatballs
Chicken Meatballs
427 kcal 2 porcje
B: 137g • T: 254g • W: 36g
Tomato Chicken
Tomato-Based
Tomato Chicken
452 kcal
B: 218g • T: 66g • W: 168g
Oat Apple Pancakes
Pancakes
Oat Apple Pancakes
280 kcal 2 porcje
B: 56g • T: 146g • W: 78g
Yogurt Strudel with Apple and Peach
Peach
Yogurt Strudel with Apple and Peach
400 kcal
B: 50g • T: 57g • W: 293g
Lecsó
Lecsó
433 kcal 2 porcje
B: 114g • T: 186g • W: 134g
Sweet and Sour Chicken - Chicken fillets in sweet and sour sauce with pineapple, carrot, and bell pepper
Sweet And Sour
Sweet and Sour Chicken - Chicken fillets in sweet and sour sauce with pineapple, carrot, and bell pepper
557 kcal
B: 162g • T: 124g • W: 272g
Tortilla Rolls with Tuna and Corn
Tortilla Rolls
Tortilla Rolls with Tuna and Corn
621 kcal 3 porcje
B: 127g • T: 316g • W: 178g
Quesadilla with Chicken and Vegetables
Vegetables
Quesadilla with Chicken and Vegetables
682 kcal 4 porcje
B: 164g • T: 309g • W: 208g
Salad with chicken, orange, and nuts with honey-mustard sauce and cinnamon
Honey-Mustard Sauce
Salad with chicken, orange, and nuts with honey-mustard sauce and cinnamon
843 kcal 2 porcje
B: 116g • T: 245g • W: 481g
For Trainees

Latest Diets

Discover other diet plans with similar goals and nutrients.

See all
Empower Your Body - A 4-Week, 1600 kcal High-Protein Plan for Healthy Transformation
Weight Loss / Fat Burn
Empower Your Body - A 4-Week, 1600 kcal High-Protein Plan for Healthy Transformation
1600 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Slim Plan 28 - A 28-Day, 2000 kcal Weight Loss Plan for Optimal Results
Weight Loss / Fat Burn
Slim Plan 28 - A 28-Day, 2000 kcal Weight Loss Plan for Optimal Results
2000 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Dream Shape - A 4-Week, 1800 kcal Weight Loss Plan for Lasting Change.
Weight Loss / Fat Burn
Dream Shape - A 4-Week, 1800 kcal Weight Loss Plan for Lasting Change.
1800 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Fit Body - A 4-Week, 1400 kcal Healthy Slimming Diet for Optimal Results
Weight Loss / Fat Burn
Fit Body - A 4-Week, 1400 kcal Healthy Slimming Diet for Optimal Results
1400 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Shape & Power – A 4-Week, 1800 kcal Training and Nutrition Plan for a Strong, Lean Body
Weight Loss / Fat Burn
Shape & Power – A 4-Week, 1800 kcal Training and Nutrition Plan for a Strong, Lean Body
1800 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Protein Shape – A 4-Week, 1600 kcal High-Protein Nutrition Plan for a Healthy Transformation and a Confident New Figure
Weight Loss / Fat Burn
Protein Shape – A 4-Week, 1600 kcal High-Protein Nutrition Plan for a Healthy Transformation and a Confident New Figure
1600 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Protein Power 4 - A 4-Week, 2200 kcal High-Protein Diet for Energy and Optimal Weight Loss
Weight Loss / Fat Burn
Protein Power 4 - A 4-Week, 2200 kcal High-Protein Diet for Energy and Optimal Weight Loss
2200 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Protein Balance – A Month-Long, 2000 kcal High-Protein Plan for Energy and Lasting Wellbeing
High Protein
Protein Balance – A Month-Long, 2000 kcal High-Protein Plan for Energy and Lasting Wellbeing
2000 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Reduction Pro – 28-Day, 1600 kcal Nutrition Plan for a Healthy and Confident Shape
Weight Loss / Fat Burn
Reduction Pro – 28-Day, 1600 kcal Nutrition Plan for a Healthy and Confident Shape
1800 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Step Up Your Life - A 4-Week, 1400 kcal High-Protein Slimming Plan
Weight Loss / Fat Burn
Step Up Your Life - A 4-Week, 1400 kcal High-Protein Slimming Plan
1400 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Express diet 1300 kcal - quick reduction in 4 weeks according to Sven
Weight Loss / Fat Burn
Express diet 1300 kcal - quick reduction in 4 weeks according to Sven
1300 kcal / dzień
Weight Loss / Fat Burn • Weight Loss Diet
Sven's Plan - A 4-Week, 1500 kcal Slimming Program for Healthy Energy and Transformation
Weight Loss / Fat Burn
Sven's Plan - A 4-Week, 1500 kcal Slimming Program for Healthy Energy and Transformation
1500 kcal / dzień
Weight Loss / Fat Burn • Weight Loss Diet
Energize Your Life - A 4-Week High-Protein Slimming Plan with 1500 kcal for Energy and Weight Reduction
Weight Loss / Fat Burn
Energize Your Life - A 4-Week High-Protein Slimming Plan with 1500 kcal for Energy and Weight Reduction
1500 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Ultra-Low Carb Adventure - A 4-Week, 1600 kcal Plan for a Lighter, Healthier You
Weight Loss / Fat Burn
Ultra-Low Carb Adventure - A 4-Week, 1600 kcal Plan for a Lighter, Healthier You
1600 kcal / dzień
Weight Loss / Fat Burn • Low-Carb Diet
Revolutionize Your Body - A 7-Day Fast Protein Plan for Extraordinary Weight Loss
Weight Loss / Fat Burn
Revolutionize Your Body - A 7-Day Fast Protein Plan for Extraordinary Weight Loss
1600 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Accelerated Transformation - a protein-rich plan with 1600 calories for 14 days
Weight Loss / Fat Burn
Accelerated Transformation - a protein-rich plan with 1600 calories for 14 days
1600 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Express Shape – 1600 kcal Protein Nutrition Plan – 3 Weeks to a Healthier You
Weight Loss / Fat Burn
Express Shape – 1600 kcal Protein Nutrition Plan – 3 Weeks to a Healthier You
1600 kcal / dzień
Cel: Loose Weight • High-Protein Diet
3-day cleansing diet for 1700 kcal
Detox
3-day cleansing diet for 1700 kcal
1700 kcal / dzień
Cel: Detox • Detox & Cleansing Diet
All Applications Ecosystem

Tailored Clinical Tools, Generators & Calculators

Explore dedicated Diets Premium ecosystem applications matched to this topic or cycle through more clinical tools.

All applications

Top categories

Quick Meals (131) Vegan & Plant-Based (47) High-Protein & Macro Diets (42) Weight Loss (23) Healthy Swaps (20) Low-Carb & Slow-Carb (17) Mediterranean Diet (13) Anti-Inflammatory Diet (13) Gluten-Free (9) Meal Prep (6) Ketogenic Diet (5) Sugar Detox & Craving Control (3)

Diet type

Vegetarian (272) Dairy-free (264) Vegan (171) Standard Diet (126) High-protein (103) High Fiber (86) Gluten-free (82) Low-carb (57) Whole-Food Plant-Based (WFPB) Diet (54) Men's Diet (49) Women's Diet (49) Weight Loss (37) Pescatarian Diet (27) Raw Food (27) Low-Fat (22) Lactose-Free (19) Omega-3 Rich Diet (8) Flexitarian Diet (6) Ketogenic (3) Mediterranean (3) Athlete & Performance Diet (2) Gut Microbiome (2) Heart-Healthy Diet (2) Paleo Diet (2) Detox & Cleansing Diet (1)

Top tags

Oatmeal (39) Banana (33) Cocktail (29) Lighter Version (29) Yogurt (28) Chicken (22) Yoghurt (20) Apple (19) Lactose-Free (19) Spinach (19) Low-carb (18) Salad (18) Omelette (16) Vegetable (15) Dairy-free (13) Pancakes (13) Vegetables (13) Berries (12) Buckwheat (12) Cinnamon (12) Scrambled Eggs (12) Soup (12) Avocado (11) Lite Version (11) Rice (11) Cottage Cheese (10) Light Version (10) Sandwiches (10) Strawberries (10) Raspberries (9)

Share