Preparation time: 20 minutes Especially through hummus, the chickpea has probably become one of the most popular legumes not only in the vegan world, but probably globally. Pulses are a good source of protein, but their biological value (BV) is not particularly high, as certain amino acids are often not available in sufficient quantities. Again, the correct combination of certain foods is needed to enhance BW. In legumes the amino acid methionine is often not present in sufficient quantities, so the combination with methionone-containing foods can be the solution to produce a complete amino acid spectrum (2) (4). Matching the dip is a mixture of potato and sweet potato wedges, which are also a pure micronutrient bomb. Of course, food must not only be functional, but also taste good and how to best combine functionality with culinary delights is explained in the following article 🙃.
Briefly Before: The biological value describes how efficiently our body can convert protein contained in food into the body's own protein. There are other benchmarks that judge the quality of a protein. If you still have questions on this topic, I recommend you to read the articles on "Nutrition Basics".
Ingredients (For 4- 6 persons)
For the green hummus: 1 tin of chickpeas 1 tin of peas 4 tablespoons of olive oil Juice from 2 limes 3-4 garlic cloves 1 handful of Brazil nuts (approx. 50g) Some salt, pepper coriander, parsley For the wedges: About 800g potatoes Approx. 800g sweet potato Some rape oil Some soy sauce chili flakes, salt, pepper For the vegetable mix (optional) 1 courgette 1 red onion 1 aubergine For the sour cream: 1 cup of soy or coconut yoghurt (200g) Lime juice Spring onion salt, pepper
Wash the potatoes and cut them into eights with the skin or cut them into the desired size. The skin contains many nutrients that we do not want to miss. Then marinate the sweet potato and potato pieces briefly in soy sauce, some rapeseed oil and the spices, spread them on a baking tray and put them in the oven at 180 - 200 degrees for 20-30 minutes. As each oven is very individual, I don't like to give clear time and temperature indications, so the wedges should be tried after 20 minutes at the latest. In the meantime, the vegetables can be cut into bite-sized pieces and fried hot in the pan. The hummus is best prepared in a tall container with a "magic wand"/hand blender or a blender. In both cases, the water is removed from the can of pulses and pulses are washed briefly. These are now put into the blender with all the other ingredients listed in the recipe. The whole thing is pureed for 1-2 minutes with full speed and the hummus upgrade is ready, which impresses even every Hebrew and makes the recipe boil again. Of course this is not the original recipe, but an individual variation. For the sour cream, the plant-based yoghurt, lime juice, finely chopped spring onion and spices are mixed together in a container and the second dip is ready.
As described in the intro, there are some things that need to be optimized in the amino acid balance of pulses. It is noticeable that methionine is often not strongly represented, whereas soy or Brazil nuts have a relatively high methionine value (2). Therefore, I recommend to prepare hummus with some Brazil nuts and to offer a vegan soy-based sour cream, if no soy allergy is present. If so, the soy yoghurt should be replaced with a coconut yoghurt and the soy sauce in the potato marinade. Potatoes and sweet potatoes are not only relatively low in carbohydrates (compared to other side dishes), they are also generally low in calories and full of valuable nutrients. Both types of potatoes are good sources of potassium and cover your daily vitamin A and beta-carotene requirements with just 100g. Potassium is involved in the regulation of the water-electrolyte balance and it regulates the balance of acids and bases (3). In general, you should always take care to achieve a slightly alkaline pH value in the gastrointestinal tract, and this is favoured by the consumption of potatoes. Basically, almost all vegetables cause a slightly alkaline PH level in the digestive system and also bring a lot of fibre with them, which also has a positive effect on your digestive system (1). For this reason, you should simply consume plenty of vegetables or fruit at every meal, as they are rich in micronutrients and fibre. By cleverly combining them, not only can you create a functional and
(1) ELMADFA, Ibrahim (2009): Ernährungslehre. 2. Auflage. Stuttgart: Eugen Ulmer
(2) Rittenau, Niko: VEGANE ERNÄHRUNG: OPTIMALE PROTEINVERSORGUNG DURCH KOMBINATION: URL (geöffnet am 10.05.20): https://www.deutschlandistvegan.de/vegane-ernaehrung-proteine/
(3) Müller, Sybille (2020): Süsskartoffeln – Ein kostbares Geschenk der Natur. URL (geöffnet am 10.05.2010): https://www.zentrum-der-gesundheit.de/suesskartoffel.html
(4) Rittenau, Niko (2020): Vegan-Klischee ade!. 1. Auflage. Erweiterte Auflage.Hilden. BJV Verlag