Recipes · Eritrean · Dips and Spreads
Hilbet (Fenugreek and Legume Dip)
One serving has 459 kcal and 27 g protein, and at least a fifth of a woman's daily need of copper (137%), manganese (104%), folate (75%), fiber (64%), iron (56%) and phosphorus (54%). Ready in 100 minutes.
- Preparation: 60 min
- Cooking: 40 min
- Makes: 1 serving (272 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 60 g Lentils, red, dried
- 40 g Fava beans, dried
- 8 g Fenugreek seeds
- 2 g Cayenne pepper
- 3 g Garlic, raw
- 8 g Vegetable oil
- 1 g Salt
- 150 g Water
Method
- Soak the fenugreek seeds in warm water for at least 1 hour, then drain (this tames their bitterness) and grind to a paste.
- Boil the fava beans and lentils in the water for about 35-40 minutes until completely soft, adding more water if needed.
- Drain any excess liquid and mash the beans and lentils until smooth.
- Stir in the ground fenugreek paste, garlic, cayenne pepper and salt.
- Warm the oil in a small pan and stir it through the puree until glossy and well combined.
- Serve at room temperature as a dip with injera.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 459 kcal | 22% |
| Carbohydrates | 68 g | |
| Water | 162 mL | |
| Fiber | 19.1 g | 64% |
| Protein | 27.1 g | 56% |
| Tryptophan | 0.27 g | |
| Threonine | 0.98 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2 g | |
| Lysine | 1.9 g | |
| Methionine | 0.24 g | |
| Cystine | 0.36 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 0.79 g | |
| Valine | 1.3 g | |
| Histidine | 0.74 g | |
| Fat | 10.8 g | |
| Monounsaturated | 2.3 g | |
| Polyunsaturated | 5.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5 g | |
| Saturated | 1.7 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 0 mg | |
| Calcium | 97.2 mg | 10% |
| Copper | 1.2 mg | 137% |
| Iron | 10 mg | 56% |
| Magnesium | 133 mg | 43% |
| Manganese | 1.9 mg | 104% |
| Phosphorus | 379 mg | 54% |
| Potassium | 940 mg | 20% |
| Selenium | 4.4 µg | 8% |
| Sodium | 409 mg | |
| Zinc | 3.7 mg | 47% |
| Thiamin (vitamin B1) | 0.57 mg | 52% |
| Riboflavin (vitamin B2) | 0.25 mg | 23% |
| Niacin (vitamin B3) | 2.4 mg | 17% |
| Pantothenic acid (vitamin B5) | 0.62 mg | 12% |
| Pyridoxine (vitamin B6) | 0.52 mg | 40% |
| Folate (vitamin B9) | 298 µg | 75% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 40.1 mg | 9% |
| Vitamin A | 44.9 µg | 6% |
| Vitamin C | 4.3 mg | 6% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.3 mg | 8% |
| Vitamin K | 20 µg | 22% |
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: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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