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Fiber-rich vegetable-based spread
CALORIES
GI
POTASSIUM
FIBER
Selected: 100 g
65
KCAL / 100G
Carbs
6.8g
· 39%
Protein
1.3g
· 8%
Fat
4.1g
· 53%
Fiber
2.8g
Vitamins
Vitamin C
19mg · 21% DV
B6
0.13mg · 8% DV
B5
0.23mg · 5% DV
Folate
21µg · 5% DV
Minerals
Sodium
210mg · 9% DV
Potassium ⭐
230mg · 7% DV
Magnesium
15mg · 4% DV
Phosphorus
31mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.58g
MONOUNSATURATED
2.82g
POLYUNSATURATED
0.46g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
Serve it chilled as a dip or spoon it onto toast, grilled fish, meat, bean patties, or roasted vegetables. Lemon juice, herbs, and yogurt on the side can complement its smoky flavour.
Yes. Warm it with garlic, olive oil, and herbs, then toss it through pasta; a little pasta cooking water helps create a looser sauce.
Bitterness often comes from heavily burnt skins or charred flesh being blended into the spread. Remove blackened skin and any truly burned areas before blending for a cleaner, sweeter flavour.
Keep it in a clean, sealed container in the refrigerator and use it within about 3 to 4 days. Always use a clean spoon to limit contamination.
Yes, it freezes well in small portions. It may become slightly more watery after thawing, so stir it well or briefly heat it before serving.
Refrigerate it after opening and avoid dipping directly into the jar. Discard the product if you notice mould, a swollen lid, fizzing, or an unusual sour or off smell.
It can replace hummus as a flavourful dip or sandwich spread, but it is not nutritionally identical because it does not contain chickpeas. Hummus has a legume base, while this spread is primarily a vegetable-based accompaniment.
Not necessarily, since roasted vegetables already provide plenty of flavour. Olive oil can make the texture richer, but using more also makes the dish more energy-dense.
It can fit into an evening meal or snack, depending on your portion and tolerance. People prone to reflux may find that tomato, garlic, chilli, or oily additions trigger symptoms, especially close to bedtime.
Roasting reduces many microbes, but safe handling and refrigeration after cooking are still essential. Homemade garlic-and-oil mixtures should not be stored at room temperature for long periods.
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Nutrition data compiled from USDA FoodData Central and scientific sources.