{"id":570686,"date":"2024-05-07T23:06:58","date_gmt":"2024-05-07T21:06:58","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=570686"},"modified":"2024-06-02T22:10:14","modified_gmt":"2024-06-02T20:10:14","slug":"fitness-rezept-kichererbsen-bohnen-aufstrich","status":"publish","type":"post","link":"https:\/\/gymbeam.de\/blog\/fitness-rezept-kichererbsen-bohnen-aufstrich\/","title":{"rendered":"Fitness-Rezept: Kichererbsen-Bohnen-Aufstrich"},"content":{"rendered":"\n<p>Willst du den Hunger mit einem gesunden Snack bek\u00e4mpfen? Oder brauchst du schnell ein paar Erfrischungen f\u00fcr eine Party? F\u00fcr beides eignet sich dieser leckere selbstgemachte H\u00fclsenfruchtaufstrich. Die Grundlage bilden verzehrfertige Kichererbsen und Bohnen. Zusammen mit ein paar anderen Zutaten ergibt sich ein leckerer Aufstrich mit viel Protein und Ballaststoffen, der gut zu knusprigem Brot, Canap\u00e9s oder als Dip f\u00fcr Gem\u00fcse passt.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Zutaten:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>150 g <a class=\"ek-link\" href=\"https:\/\/gymbeam.de\/bio-chickpeas-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">verzehrfertige Kichererbsen<\/a><\/li>\n\n\n\n<li>75 g <a class=\"ek-link\" href=\"https:\/\/gymbeam.de\/bio-black-beans-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">verzehrfertige schwarze Bohnen<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.de\/ketchup-mit-stevia-470-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Ketchup mit Stevia<\/a> nach Geschmack (wir haben ca. 30 g verwendet)<\/li>\n\n\n\n<li>\u00bd rote Zwiebel<\/li>\n\n\n\n<li>schwarz <a class=\"ek-link\" href=\"https:\/\/gymbeam.de\/bio-pepper-black-ground-sonnentor.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (\u00f6ffnet in einem neuen Tab)\">Pfeffer<\/a><\/li>\n\n\n\n<li>eine Prise <a class=\"ek-link\" href=\"https:\/\/gymbeam.de\/pinkes-himalaya-salz-mild-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (\u00f6ffnet in einem neuen Tab)\">Salz<\/a><\/li>\n\n\n\n<li>1 Teel\u00f6ffel&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.de\/bio-olivenol-extra-nativ-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Oliven\u00f6l<\/a><\/li>\n\n\n\n<li>1 Knoblauchzehe<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/10\/lusteninova-pomazanka-ingredience.png\" alt=\"Kichererbsen-Bohnen-Aufstrich aus H\u00fclsenfr\u00fcchten - Zutaten\" class=\"wp-image-396969\" title=\"Kichererbsen-Bohnen-Aufstrich aus H\u00fclsenfr\u00fcchten - Zutaten\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/lusteninova-pomazanka-ingredience.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/lusteninova-pomazanka-ingredience-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"50854,48913,62779,63265,62785,53113,53080,28928,28101\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Zubereitung:<\/h3>\n\n\n\n<p>Die Zwiebel sch\u00e4len und fein hacken. Die Kichererbsen und Bohnen in ein Sieb geben und mit kaltem Wasser absp\u00fclen. Dann einen Mixer nehmen und alle Zutaten au\u00dfer der Zwiebel hinzuf\u00fcgen, d.h. <a class=\"ek-link\" href=\"https:\/\/gymbeam.de\/bio-olivenol-extra-nativ-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(\u00f6ffnet in einem neuen Tab)\">Oliven\u00f6l<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.de\/bio-black-beans-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(\u00f6ffnet in einem neuen Tab)\">schwarze Bohnen<\/a> und <a class=\"ek-link\" href=\"https:\/\/gymbeam.de\/bio-chickpeas-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(\u00f6ffnet in einem neuen Tab)\">Kichererbsen<\/a> ohne Salzlake, <a class=\"ek-link\" href=\"https:\/\/gymbeam.de\/bio-pepper-black-ground-sonnentor.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(\u00f6ffnet in einem neuen Tab)\">schwarzen Pfeffer<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.de\/pinkes-himalaya-salz-mild-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Salz<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.de\/ketchup-mit-stevia-470-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Ketchup<\/a> und eine Knoblauchzehe.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/10\/lusteninova-pomazanka-do-mixeru-2.png\" alt=\"Kichererbsen-Bohnen-Aufstrich aus H\u00fclsenfr\u00fcchten - Zutaten f\u00fcr den Mixer\" class=\"wp-image-396984\" title=\"Kichererbsen-Bohnen-Aufstrich aus H\u00fclsenfr\u00fcchten - Zutaten f\u00fcr den Mixer\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/lusteninova-pomazanka-do-mixeru-2.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/lusteninova-pomazanka-do-mixeru-2-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p>P\u00fcriere alle Zutaten fein und du solltest eine cremige Mischung erhalten. Wenn der Aufstrich zu dick ist, kannst du noch etwas Ketchup oder Wasser hinzuf\u00fcgen. Zum Schluss die fein gehackten Zwiebelst\u00fccke unterr\u00fchren.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Unser Tipp:<\/strong> Wenn du es knusprig magst, kannst du gehackte Schalenfr\u00fcchte oder Samen in den Aufstrich geben. Wir haben unseren am Ende mit Sesam bestreut.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/10\/lusteninova-pomazanka-do-clanku.png\" alt=\"Kichererbsen-Bohnen-Aufstrich aus H\u00fclsenfr\u00fcchten\" class=\"wp-image-396999\" title=\"Kichererbsen-Bohnen-Aufstrich aus H\u00fclsenfr\u00fcchten\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/lusteninova-pomazanka-do-clanku.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/lusteninova-pomazanka-do-clanku-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>N\u00e4hrwertangaben<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Der gesamte Aufstrich<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energiewert<\/td><td class=\"has-text-align-center\" data-align=\"center\">408 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kohlenhydrate<\/td><td class=\"has-text-align-center\" data-align=\"center\">58g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fette<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ballaststoffe<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Du kannst den Aufstrich auf Toast oder Canap\u00e9s servieren. Aber auch als Dip zu Gem\u00fcse schmeckt er hervorragend.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Du kannst <strong>deine Kreationen<\/strong> gerne mit uns in den sozialen Medien teilen, indem du sie mit <strong>#gymbeamde<\/strong> markierst.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sauces\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSauces\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tLegumes\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ein Aufstrich, der in wenigen Minuten zubereitet ist, eignet sich hervorragend als Zwischenmahlzeit, zum Fr\u00fchst\u00fcck oder als schnelle Leckerei f\u00fcr Besucher. Er schmeckt hervorragend zu knusprigem Brot und Gem\u00fcse.<\/p>\n","protected":false},"author":141,"featured_media":397020,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[8496,8498,8499,8500,8501,88],"tags":[9014,6466],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-570686","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-aufstriche","8":"category-vegan-fitness-rezepte","9":"category-vegetarisch","10":"category-glutenfrei","11":"category-laktosefrei","12":"category-fitness-rezepte","13":"tag-bohnen","14":"tag-kichererbsen","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fitness-Rezept: Kichererbsen-Bohnen-Aufstrich - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Der H\u00fclsenfruchtaufstrich aus Bohnen und Kichererbsen enth\u00e4lt Protein und schmeckt hervorragend. Er passt perfekt zu frischem Brot oder als Dip zu Gem\u00fcse.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/fitness-rezept-kichererbsen-bohnen-aufstrich\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fitness-Rezept: Kichererbsen-Bohnen-Aufstrich - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Der H\u00fclsenfruchtaufstrich aus Bohnen und Kichererbsen enth\u00e4lt Protein und schmeckt hervorragend. 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