Recipes · Yemeni · Dips and Spreads
Hilbeh (Hulbah)
One serving has 62 kcal and 4 g protein, and at least a fifth of a woman's daily need of iron (31%), vitamin K (28%), vitamin C (25%) and copper (24%). Ready in 490 minutes.
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- Preparation: 490 min
- Makes: 1 serving (101 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
Ingredients
- 15 g Fenugreek seeds
- 60 g Water
- 4 g Garlic, raw
- 5 g Chili peppers, green, raw
- 8 g Cilantro, fresh
- 8 g Lemon juice
- 0.5 g Cumin
- 0.4 g Salt
Method
- Soak the fenugreek seeds in the water for at least 8 hours, or overnight, until softened and slightly gelatinous.
- Drain off most of the liquid, reserving a splash, then blend the softened seeds with the garlic, green chili, cilantro, lemon juice, cumin and salt.
- Blend or whisk vigorously for a few minutes until the mixture turns pale, thick and foamy, adding back a little of the reserved liquid if needed.
- Spoon into a small bowl and serve as a condiment alongside stews such as saltah or fahsa.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 61.9 kcal | 3% |
| Carbohydrates | 11.6 g | |
| Water | 82.8 mL | |
| Fiber | 4.2 g | 14% |
| Protein | 4.1 g | 9% |
| Tryptophan | 0.06 g | |
| Threonine | 0.14 g | |
| Isoleucine | 0.2 g | |
| Leucine | 0.28 g | |
| Lysine | 0.27 g | |
| Methionine | 0.05 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.17 g | |
| Tyrosine | 0.12 g | |
| Valine | 0.18 g | |
| Histidine | 0.11 g | |
| Fat | 1.2 g | |
| Monounsaturated | 0.09 g | |
| Polyunsaturated | 0.04 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.03 g | |
| Saturated | 0.24 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 46.9 mg | 5% |
| Copper | 0.22 mg | 24% |
| Iron | 5.6 mg | 31% |
| Magnesium | 35.9 mg | 12% |
| Manganese | 0.32 mg | 18% |
| Phosphorus | 59.8 mg | 9% |
| Potassium | 207 mg | 4% |
| Selenium | 1.6 µg | 3% |
| Sodium | 173 mg | |
| Zinc | 0.51 mg | 6% |
| Thiamin (vitamin B1) | 0.07 mg | 6% |
| Riboflavin (vitamin B2) | 0.08 mg | 7% |
| Niacin (vitamin B3) | 0.44 mg | 3% |
| Pantothenic acid (vitamin B5) | 0.08 mg | 2% |
| Pyridoxine (vitamin B6) | 0.17 mg | 13% |
| Folate (vitamin B9) | 16.4 µg | 4% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 3 mg | 1% |
| Vitamin A | 30.7 µg | 4% |
| Vitamin C | 19.1 mg | 25% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.27 mg | 2% |
| Vitamin K | 25.6 µg | 28% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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