Hummus Dip

Studies have shown that including pulses and beans into your daily diet reaps many benefits including avoiding weight gain due to prolonged satiety and lowering of cholesterol.
If you are not used to eating pulses and beans it is a good idea to start adding them to foods you already eat, like a hummus dip on the side of your rice or some lentils on top of your salads. Pulses and beans have a high fibre content and tend to cause gas especially if you are not used to them.
Below are the recipes for my two favourite hummus dishes.
Tahini is a very high source of calcium; it lends dishes a creamy flavour and is delicious drizzled on many dishes.
It is a good idea to but dried chickpeas in bulk, soak overnight (Or sprout for more nutrient potency) boil and when cooled put portions into freezer bags to use for later. Alternatively, in a pinch you can use canned chickpeas.
These recipes are very versatile and everyone has different taste and consistency preferences. For a creamier texture which is nicer with fresh vegetables and salads adding more tahini is nice. You can replace half of the tahini with Greek yogurt for a creamy texture and lower calories if you are watching your weight.
You can add lemon or your favourite herbs.
Hummus Dip
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1285 calories
191 g
0 g
35 g
64 g
4 g
337 g
284 g
32 g
0 g
25 g
Nutrition Facts
Serving Size
337g
Amount Per Serving
Calories 1285
Calories from Fat 289
% Daily Value *
Total Fat 35g
53%
Saturated Fat 4g
21%
Trans Fat 0g
Polyunsaturated Fat 15g
Monounsaturated Fat 10g
Cholesterol 0mg
0%
Sodium 284mg
12%
Total Carbohydrates 191g
64%
Dietary Fiber 56g
224%
Sugars 32g
Protein 64g
Vitamin A
13%
Vitamin C
22%
Calcium
46%
Iron
122%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 ½ cups cooked whole chickpeas or 1 can of chickpeas
  2. 2 tbsp tahini or 1tbsp tahini and 2 tbsp Greek yogurt for smoother consistency and less calories
  3. Salt and pepper to taste
  4. ½ tsp chili powder
  5. 1 small head of garlic.
Instructions
  1. 1. Cut the tops of the head of garlic. Spray lightly with cooking oil and put in oven at 180c/360F. Remove after 10-15 minutes when garlic is soft and starts to turn gold on top.
  2. 2. Remove garlic head and set aside to cool. When cool squeeze out roasted garlic into bowl.
  3. 3. Add drained chickpeas to bowl
  4. 4. Add the rest of the ingredients.
  5. 5. Blend together until smooth in consistency
  6. Notes
  7. Keep an eye on garlic head while roasting because over roasting it will give it a horrible bitter taste. Roasting the garlic lends it a smoother garlicky flavour without the sharpness and bad breath that comes with raw garlic.
Notes
  1. Keep an eye on garlic head while roasting because over roasting it will give it a horrible bitter taste. Roasting the garlic lends it a smoother garlicky flavour without the sharpness and bad breath that comes with raw garlic.
  2. Alternatives
  3. • You can boil a carrot or beetroot and add it to this recipe.
  4. • If you do this it is better to omit the roast garlic, personally I find the subtle sweetness of the carrot and beets do not mix well with the garlic flavour.
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calories
1285
fat
35g
protein
64g
carbs
191g
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Sincerely Suki https://sincerelysuki.com/

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