Chana Hummus - 25g Carbs, 7g Fiber, 4g Sugar
Found at: Bob's Red Mill Natural Foods
This classic Middle Eastern dip recipe is from Mendosa.com. It's quick and easy to make and tastes a little lighter and sweeter than when made with garbanzo beans.
1 1/2 cups Chana Dal Beans
1/4 cup cooking liquid
6 Tbsp Lemon juice
3 cloves Garlic
1/2 tsp Salt
1/8 tsp Cayenne
1 Tbsp Cumin
4 tsp Dill
Splenda or Stevia to equal 1 tsp sugar
Soak beans in water for 8-12 hours. Drain and rinse beans, then cook in water until tender, about one hour.
In a food processor or blender, combine beans, reserved liquid, lemon juice, garlic, salt, cayenne, cumin, dill and sweetener. Process or blend until smooth and creamy in texture.
Taste for seasoning, adding optional ingredients or more spices if desired. If too thick, add water or lemon juice.
--> Optional ingredients
1/4 cup roasted tahini
1 tsp basil
1/2 onion, chopped
1 Tbsp olive oil
2 Tbsp finely chopped cilantro
Nutrition from: www.caloriecount.about.com (nutrition includes optional ingredients)
Servings: 8
Serving Size: 1 Serving (58g)
Nutrition per Serving:
150 Calories, 25g Calories from Fat, 2.5g Total Fat, 0g Saturated Fat, 0mg Cholesterol, 35mg Sodium, 25g Total Carbs, 7g Dietary Fiber, 4g Sugars, 8g Protein
