- Easy
- 20 min
- 2 serv.
- 2 synergies
- Fully in season
A bowl of homemade hummus from chickpeas and tahini, topped with halved hard-boiled eggs, sliced avocado and a drizzle of olive oil. Assembles in five minutes if the hummus is already prepared.
It's really assembly, not cooking. A layer of hummus on the bottom of a bowl — smooth and thick, with that nutty undertone of tahini. On top a hard-boiled egg, halved so the yolk is visible: warm orange against light beige. The avocado in thin slices around it, soft enough to go with the hummus but firm enough to taste on its own. A drizzle of olive oil slowly traces patterns through the hummus. You eat it with a spoon, or with bread if you want to stretch it. It's the kind of snack you make when you're actually hungry for a meal but don't feel like cooking.
- 10
- min prep
- 10
- min cook
- 20
- min total
Nutritional Synergies
This recipe combines ingredients that enhance each other:
eggs 
avocado Double dose of healthy fats and choline
Technical: Eggs contain 147mg choline per egg (27% RDA), essential for the neurotransmitter acetylcholine (memory and focus). Avocado also provides choline (14mg/100g) plus monounsaturated fat that increases absorption of fat-soluble vitamins from the egg (A, D, E, K). Together they deliver a double choline dose plus optimal vitamin absorption.
What does this mean for you? Eat avocado toast with a fried or poached egg. More choline for your memory, and the avocado fat helps absorb all vitamins from the egg.
Focus
chickpeas 
tahini Hummus synergy: complete protein + improved mineral absorption
Technical: Chickpeas are low in methionine, sesame seeds (tahini) are rich in methionine. Together they form complete protein. The fat in tahini (50g/100g) increases absorption of fat-soluble vitamins from chickpeas. Lemon in hummus adds vitamin C for iron absorption.
What does this mean for you? Hummus isn't just a dip — it's a nutritionally optimized combination. Serve with vegetables for an even richer nutrient profile.
Muscle GainEnergy
Instructions
- 1 Blend chickpeas with tahini, lemon juice and a splash of water in a food processor until smooth hummus. Hard boil eggs for 8-10 minutes, cool under cold water and peel.
Nutrition per serving
Indicative values per serving.
Timing & Suitability
Shelf life: 2 days in fridge
Tags & Diet
Allergens: Eggs, Sesame