Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.4% of RDA
• Calories: 24.6% of RDA
• Carbs: 14.8% of RDA
• Fat (total lipid): 30.9% of RDA
• Fiber: 26.6% of RDA
• Fructose: 0.1% of RDA
• Protein: 10.4% of RDA
• Sodium: 21.0% of RDA
• Sugar: 19.2% of RDA
• Vitamin A (IU): 51.3% of RDA
• Vitamin B6: 16.9% of RDA
• Vitamin C: 3.0% of RDA
• Iron: 2.4% of RDA
• Magnesium: 24.6% of RDA
• Manganese: 202% of RDA
• Niacin: 10.7% of RDA
• Potassium: 13.1% of RDA
• Zinc: 13.7% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
TO PREPARE THE CRUST
1.
Mix flour and salt with fork in a bowl.
2.
In a separate bowl, beat oil and water with whisk or fork to thicken. Pour into flour and mix with fork.
3.
Finish mixing with your hands, making sure the dough is completely mixed.
4.
Roll out the dough with a rolling pin and cut out 24 rounds with a round cutter.
Bake in preheated oven for 12-15 minutes, or until firm.
5.
Remove and set aside to cool.
PREPARING THE FILLING
6.
While the crusts are baking, add the 1 can chickpeas and shredded carrot to a food processor.
7.
Process until well blended and add olive oil.
8.
Process until very smooth, adding more olive oil as needed.
ASSEMBLING
9.
Add the hummus to a piping or ziplock bag.
10.
Pipe hummus into the baked tartlet shells.
11.
Once finished, top with a small spoonful of pesto and sprinkle with pine nuts.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 492
Protein 11.7 g
Carbohydrates 40.6 g
Iron 0.45 mg
Fiber 7.44 g
Calcium 3.54 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
