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General • Easy

Chocolate Hummus with Rice Wafers

2 / Portions

Contains allergens

Chickpeas Legumes Rice Cocoa Sulphites Milk Coconut Vanilla Alcohol Iodine

Ingredients - 7

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Chickpeas, Cooked or Canned

kcal: 673.7

1 x Can

(400 g)

Protein 35.44g Fat 10.36g Carbohydrates 109.68g

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

Chickpeas, Cooked or Canned

Rice Pucks

kcal: 230.9

6 x Piece

(10 g)

Protein 4.8g Fat 1.92g Carbohydrates 48.6g

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

Rice Pucks

Maple Syrup 2

kcal: 14.6

4 x Tablespoon

(1 g)

Protein 0.08g Fat 0.01g Carbohydrates 3.55g

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

Maple Syrup 2

16% Cocoa Powder

kcal: 141.1

3 x Tablespoon

(10 g)

Protein 5.46g Fat 6.51g Carbohydrates 15.18g

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

16% Cocoa Powder

Coconut Oil

kcal: 90

1 x Tablespoon

(10 g)

Protein 0.1g Fat 9.91g Carbohydrates 0.1g

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

Coconut Oil

Vanilla Extract

kcal: 1.3

0.5 x Teaspoon

(5 g)

Protein 0g Fat 0g Carbohydrates 0.32g

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

Vanilla Extract

White Salt

kcal: 0

0.1 x Gram

(1 g)

Protein 0g Fat 0g Carbohydrates 0g

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

White Salt

1152 kcal

Protein 45.88g

Fat 28.71g

Carbs 177.43g

Fiber 0g

Recipe preparation steps

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

Detailed Nutrient 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