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General • Easy

Chocolate Hummus with Rice Wafers

2 / Portions
1.
Chickpeas, Cooked or Canned
1 x Can
(400 g)
Protein 35.44g Fat 10.36g Carbohydrates 109.68g
Chickpeas, Cooked or Canned
Chickpeas, Cooked or Canned
Nutrients
Alanine 0.37 g
Arginine 0.87 g
Ash 3.2 g
Aspartic acid 1.04 g
Calcium 49 mg
Carbohydrate 27.42 g
Cholesterol 1 mg
Copper 0.35 mg
Cysteine 0.13 g
Fat 2.59 g
Fatty monounsaturated 0.58 g
Fatty polyunsaturated 1.16 g
Fatty saturated 0.27 g
Fiber 7.6 g
Fiber insoluble 6.1 g
Fiber soluble 1.5 g
Folate 172 µg
Glutamic acid 1.51 g
Glycine 0.36 g
Histidine 0.23 g
Iron 2.89 mg
Isoleucine 0.38 g
Kcal 164 kcal
Leucine 0.65 g
Lysine 0.53 g
Magnesium 48 mg
Manganese 1.03 mg
Methionine 0.12 g
Omega 3 0.07 g
Omega 6 1.09 g
Phenylalanine 0.43 g
Phosphorus 168 mg
Potassium 291 mg
Proline 0.39 g
Protein 8.86 g
Selenium 3.7 µg
Serine 0.45 g
Sodium 7 mg
Starch 22.62 g
Sugar 4.8 g
Threonine 0.33 g
Tryptophan 0.1 g
Tyrosine 0.24 g
Valine 0.43 g
Vitamin A 27 µg
Vitamin B1 (Thiamin) 0.11 mg
Vitamin B2 (Riboflavin) 0.06 mg
Vitamin B3 (Niacin) 0.52 mg
Vitamin B6 (Pyridoxine) 0.13 mg
Vitamin C (Ascorbic acid) 1.3 mg
Vitamin E 0.35 mg
Vitamin K 4 µg
Water 60.21 g
Zinc 1.53 mg
2.
Rice Pucks
Rice Pucks
kcal: 230.9
6 x Piece
(10 g)
Protein 4.8g Fat 1.92g Carbohydrates 48.6g
Rice Pucks
Rice Pucks
Nutrients
Calcium 10 mg
Carbohydrate 81 g
Cholesterol 1 mg
Fat 3.2 g
Fatty saturated 0.6 g
Fiber 3.2 g
Iron 0.8 mg
Kcal 365 kcal
Magnesium 30 mg
Phosphorus 115 mg
Potassium 120 mg
Protein 8 g
Sodium 5 mg
Sugar 0.5 g
Vitamin B1 (Thiamin) 0.07 mg
Vitamin B3 (Niacin) 1.6 mg
Water 8 g
Zinc 1.2 mg
3.
Maple Syrup 2
Maple Syrup 2
kcal: 14.6
4 x Tablespoon
(1 g)
Protein 0.08g Fat 0.01g Carbohydrates 3.55g
Maple Syrup 2
Maple Syrup 2
Nutrients
Ash 0.3 g
Calcium 96 mg
Carbohydrate 88.7 g
Chlorine 55 mg
Cholesterol 1 mg
Copper 0.03 mg
Fat 0.3 g
Fatty monounsaturated 0.1 g
Fatty polyunsaturated 0.1 g
Fatty saturated 0.01 g
Fatty trans 1 g
Fiber 1 g
Fructose 40 g
Glicemyc Index 54 µg
Glucose 35 g
Iron 0.1 mg
KJ 1088 kJ
Kcal 260 kcal
Magnesium 30 mg
Manganese 0.66 mg
Natron 15 g
Omega 6 0.09 g
Phosphorus 2.6 mg
Potassium 85 mg
Protein 2 g
Salt 0.03 g
Selenium 0.8 µg
Sodium 10 mg
Sucrose 2.3 g
Sugar 77.3 g
Sugar added 77.3 g
Total sugar alcohols 1 g
Vitamin B1 (Thiamin) 0.02 mg
Vitamin B2 (Riboflavin) 0.97 mg
Vitamin B3 (Niacin) 0.22 mg
Vitamin B5 (Pantothenic acid) 0.05 mg
Vitamin B6 (Pyridoxine) 0.01 mg
Vitamin B9 (Folate) 1 µg
Vitamin C (Ascorbic acid) 1 mg
Vitamin E 0.1 mg
Vitamin K 280 µg
Water 42.4 g
Zinc 2.6 mg
4.
16% Cocoa Powder
16% Cocoa Powder
kcal: 141.1
3 x Tablespoon
(10 g)
Protein 5.46g Fat 6.51g Carbohydrates 15.18g
16% Cocoa Powder
16% Cocoa Powder
Nutrients
Ash 5 g
Calcium 138 mg
Carbohydrate 50.6 g
Chloride 400 mg
Cholesterol 1 mg
Chromium 10 µg
Copper 3.71 mg
Fat 21.7 g
Fatty monounsaturated 7.24 g
Fatty polyunsaturated 0.69 g
Fatty saturated 12.74 g
Fatty trans 0.1 g
Fiber 5.7 g
Fiber insoluble 4.56 g
Fiber soluble 1.14 g
Fructose 0.5 g
Glicemyc Index 20 µg
Glucose 0.5 g
Iron 10.7 mg
KJ 1674 kJ
Kcal 400 kcal
Lactose 0.1 g
Magnesium 420 mg
Manganese 2.49 mg
Molybdenum 30 µg
Omega 3 0.03 g
Omega 6 0.6 g
Phosphorus 666 mg
Potassium 1927 mg
Protein 18.2 g
Protein Animal 1 g
Protein Plant 18.2 g
Salt 0.04 g
Selenium 14.3 µg
Sodium 17 mg
Starch 5.5 g
Sucrose 44 g
Sugar 45 g
Sulfur 220 mg
Theobromine 2000 mg
Total sugar alcohols 1 g
Vitamin A 2 µg
Vitamin B1 (Thiamin) 0.11 mg
Vitamin B2 (Riboflavin) 0.2 mg
Vitamin B3 (Niacin) 2.4 mg
Vitamin B5 (Pantothenic acid) 0.3 mg
Vitamin B6 (Pyridoxine) 0.07 mg
Vitamin B7 (Biotin) 5 mg
Vitamin B9 (Folate) 35 µg
Vitamin C (Ascorbic acid) 0.5 mg
Vitamin D 0.2 µg
Vitamin E 0.37 mg
Vitamin K 2.5 µg
Water 2.5 g
Zinc 6.56 mg
5.
Coconut Oil
Coconut Oil
kcal: 90
1 x Tablespoon
(10 g)
Protein 0.1g Fat 9.91g Carbohydrates 0.1g
Coconut Oil
Coconut Oil
Nutrients
Alpha Linolenic Acid 1 g
Ash 1 g
Calcium 1 mg
Capric Acid 6.7 g
Caprylic Acid 7.8 g
Carbohydrate 1 g
Cholesterol 1 mg
Fat 99.06 g
Fatty monounsaturated 6.31 g
Fatty polyunsaturated 1.7 g
Fatty saturated 82.5 g
Fatty trans 1 g
Fiber 1 g
Glicemyc Index 22 µg
Iron 0.05 mg
KJ 3604 kJ
Kcal 862 kcal
Lauric Acid 45.1 g
Linoleic Acid 1.6 g
Magnesium 1 mg
Myristic Acid 16.8 g
Oleic Acid 5.8 g
Omega 3 1 g
Omega 6 1.6 g
Palmitic Acid 8.4 g
Phosphorus 0.6 mg
Potassium 1 mg
Protein 1 g
Salt 1 g
Sodium 1 mg
Stearic Acid 2.5 g
Sugar 1 g
Vitamin A 1 µg
Vitamin B12 (Cobalamin) 1 µg
Vitamin B3 (Niacin) 1 mg
Vitamin B6 (Pyridoxine) 1 mg
Vitamin B9 (Folate) 1 µg
Vitamin C (Ascorbic acid) 1 mg
Vitamin D 1 µg
Vitamin E 0.11 mg
Vitamin K 0.6 µg
Water 0.03 g
Zinc 0.6 mg
6.
Vanilla Extract
Vanilla Extract
kcal: 1.3
0.5 x Teaspoon
(5 g)
Protein 0g Fat 0g Carbohydrates 0.32g
Vanilla Extract
Vanilla Extract
Nutrients
Alcohol 35 g
Ash 0.43 g
Calcium 13 mg
Carbohydrate 12.65 g
Copper 0.09 mg
Fat 0.06 g
Fatty monounsaturated 0.02 g
Fatty polyunsaturated 0.03 g
Fatty saturated 0.01 g
Folate 11 µg
Iron 0.07 mg
KJ 1205 kJ
Kcal 288 kcal
Magnesium 12 mg
Manganese 0.13 mg
Phosphorus 6 mg
Potassium 148 mg
Protein 0.06 g
Sodium 9 mg
Sugar 12.65 g
Vitamin B1 (Thiamin) 0.01 mg
Vitamin B2 (Riboflavin) 0.06 mg
Vitamin B3 (Niacin) 0.1 mg
Vitamin B4 (Choline) 4.7 mg
Vitamin B6 (Pyridoxine) 0.04 mg
Water 56.8 g
Zinc 0.06 mg
7.
White Salt
White Salt
kcal: 0
0.1 x Gram
(1 g)
Protein 0g Fat 0g Carbohydrates 0g
White Salt
White Salt
Nutrients
Calcium 29 mg
Carbohydrate 1 g
Chloride 59500 mg
Copper 0.16 mg
Fat 1 g
Fiber 1 g
Fluoride 1 mg
Iodine 0.01 µg
Iron 0.2 mg
Kcal 1 kcal
Magnesium 290 mg
Manganese 0.14 mg
Phosphorus 8 mg
Potassium 8 mg
Protein 1 g
Salt 100000 g
Selenium 1 µg
Sodium 38850 mg
Sugar 1 g
Water 0.2 g
Zinc 0.08 mg
1152 kcal
Protein 45.88g
Fat 28.71g
Carbs 177.43g
Fiber 0g

Recipe preparation steps

1
Olej kokosowy roztapiamy. Ciecierzycę dokładnie osączamy na sitku. Miksujemy wszystkie składniki na gładką masę. Jeśli będzie zbyt gęsta, dolewamy odrobinę wody. Przekładamy humus do miski i dekorujemy pistacjami utłuczonymi w moździerzu. Posmaruj wafle hummusem. Uwaga! Liczba porcji powstałych z przepisu: 2. Pozostałe porcje możesz użyć w kolejnych dniach, dzięki czemu nie musisz gotować codziennie .
Nutrients

Nutrients

food.nutrients.detailed_list

Name All Portions Single Portion
Alanine 1.48 g 0.74 g
Alcohol 0.88 g 0.44 g
Alpha Linolenic Acid 0.1 g 0.05 g
Arginine 3.48 g 1.74 g
Ash 14.42 g 7.21 g
Aspartic acid 4.16 g 2.08 g
Calcium 247.7 mg 123.85 mg
Capric Acid 0.67 g 0.34 g
Caprylic Acid 0.78 g 0.39 g
Carbohydrate 177.43 g 88.72 g
Chloride 179.5 mg 89.75 mg
Chlorine 2.2 mg 1.1 mg
Cholesterol 5.04 mg 2.52 mg
Chromium 3 µg 1.5 µg
Copper 2.51 mg 1.26 mg
Cysteine 0.52 g 0.26 g
Fat 28.71 g 14.35 g
Fatty monounsaturated 5.12 g 2.56 g
Fatty polyunsaturated 5.02 g 2.51 g
Fatty saturated 13.51 g 6.76 g
Fatty trans 0.17 g 0.09 g
Fiber 34.17 g 17.09 g
Fiber insoluble 25.77 g 12.89 g
Fiber soluble 6.34 g 3.17 g
Fluoride 0 mg 0 mg
Folate 688.28 µg 344.14 µg
Fructose 1.75 g 0.88 g
Glicemyc Index 10.36 µg 5.18 µg
Glucose 1.55 g 0.77 g
Glutamic acid 6.04 g 3.02 g
Glycine 1.44 g 0.72 g
Histidine 0.92 g 0.46 g
Iodine 0 µg 0 µg
Iron 15.26 mg 7.63 mg
Isoleucine 1.52 g 0.76 g
Lactose 0.03 g 0.02 g
Lauric Acid 4.51 g 2.26 g
Leucine 2.6 g 1.3 g
Linoleic Acid 0.16 g 0.08 g
Lysine 2.12 g 1.06 g
Magnesium 337.89 mg 168.95 mg
Manganese 4.9 mg 2.45 mg
Methionine 0.48 g 0.24 g
Molybdenum 9 µg 4.5 µg
Myristic Acid 1.68 g 0.84 g
Natron 0.6 g 0.3 g
Oleic Acid 0.58 g 0.29 g
Omega 3 0.39 g 0.2 g
Omega 6 4.7 g 2.35 g
Palmitic Acid 0.84 g 0.42 g
Phenylalanine 1.72 g 0.86 g
Phosphorus 941.12 mg 470.56 mg
Potassium 1821.31 mg 910.66 mg
Proline 1.56 g 0.78 g
Protein 45.88 g 22.94 g
Protein Animal 0.3 g 0.15 g
Protein Plant 5.46 g 2.73 g
Salt 100.11 g 50.06 g
Selenium 19.12 µg 9.56 µg
Serine 1.8 g 0.9 g
Sodium 75.68 mg 37.84 mg
Starch 92.13 g 46.07 g
Stearic Acid 0.25 g 0.13 g
Sucrose 13.29 g 6.65 g
Sugar 36.51 g 18.26 g
Sugar added 3.09 g 1.55 g
Sulfur 66 mg 33 mg
Theobromine 600 mg 300 mg
Threonine 1.32 g 0.66 g
Total sugar alcohols 0.34 g 0.17 g
Tryptophan 0.4 g 0.2 g
Tyrosine 0.96 g 0.48 g
Valine 1.72 g 0.86 g
Vitamin A 108.7 µg 54.35 µg
Vitamin B1 (Thiamin) 0.51 mg 0.26 mg
Vitamin B12 (Cobalamin) 0.1 µg 0.05 µg
Vitamin B2 (Riboflavin) 0.34 mg 0.17 mg
Vitamin B3 (Niacin) 3.87 mg 1.93 mg
Vitamin B4 (Choline) 0.12 mg 0.06 mg
Vitamin B5 (Pantothenic acid) 0.09 mg 0.05 mg
Vitamin B6 (Pyridoxine) 0.64 mg 0.32 mg
Vitamin B7 (Biotin) 1.5 mg 0.75 mg
Vitamin B9 (Folate) 10.64 µg 5.32 µg
Vitamin C (Ascorbic acid) 5.49 mg 2.75 mg
Vitamin D 0.16 µg 0.08 µg
Vitamin E 1.52 mg 0.76 mg
Vitamin K 28.01 µg 14 µg
Water 249.51 g 124.76 g
Zinc 8.97 mg 4.49 mg
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