Chickpea hummus with pumpkin and mackerel: an easy, quick recipe, gluten-free and lactose-free. A nutritious and tasty one-dish meal, perfect as an appetizer or main course.
Step 1 of 8: Preheat the air fryer to 180°C.
Step 2 of 8: Cut the pumpkin into cubes and wash it thoroughly.
Step 3 of 8: In a bowl, season the pumpkin cubes with extra virgin olive oil, salt and rosemary, mixing well to distribute the seasoning.
Step 4 of 8: Cook the seasoned pumpkin in the preheated air fryer at 180°C for about 20 minutes, or until soft and lightly browned.
Step 5 of 8: Meanwhile prepare the hummus: blend the cooked chickpeas with extra virgin olive oil and the chosen spices until you obtain a creamy, smooth texture.
Step 6 of 8: Assemble the dish: spread a generous layer of hummus on the bottom of the plate, then place the grilled mackerel fillets and the roasted pumpkin cubes on top.
Recipe by
Portion: the weight of the ingredients divided by 2 portions, excluding ingredients marked “to taste” and those not considered by the analysis, such as broth. It does not change with the portion selector.
In summary: Not suitable for vegans · Not suitable for vegetarians · Contains nickel · Allergens detected: Fish
Step 7 of 8: Finish with a sprinkle of fresh pepper and, if desired, a drizzle of extra virgin olive oil.
Step 8 of 8: Serve immediately and enjoy the combination of flavors and textures.
| Average values | Per serving310 g · 1 of 2 | Per 100 g |
|---|---|---|
| Energy | 2,309 kJ552 kcal | 745 kJ178 kcal |
| Fat | 21.86 g | 7.05 g |
| of which saturated fatty acids | 3.81 g | 1.23 g |
| Carbohydrates | 51.21 g | 16.52 g |
| of which sugars | 7.72 g | 2.49 g |
| Fibre | 11.1 g | 3.58 g |
| Protein | 36.83 g | 11.88 g |
| Salt | 0.19 g | 0.06 g |
Calculated based on the recipe ingredients: it does not take traces or the composition of the products you use into account. Automatic analysis, limited to certain aspects: it may contain errors, so always check the label. If you notice anything unusual, write to us at info@foodiecooklab.it.
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