Asparagus Hummus - 37.5g Carbs, 11.2g Fiber, 6.7g Sugar
By Saad Fayed - Middle Eastern Food Expert
Most people are familiar with the traditional hummus made from tahini and chickpeas. Did you know that hummus is made with many types of vegetables, meat, and even fruit! Asparagus is no exception -- it makes for a flavorful hummus that is healthy and also delicious. A win-win in my book!
I prefer to use fresh asparagus in any recipe that calls for the vegetable. To me, canned asparagus is too salty and too soft. If you cannot find fresh asparagus, canned asparagus can be substituted, however omit any additional salt in the recipe. You can cut the saltiness by rinsing the canned asparagus in cold water before using. Make sure you dry it thoroughly with a paper towel or drain completely in a colander before using it.
1 16 oz can chickpeas or garbanzo beans
1/2 lb fresh asparagus spears, trimmed of white ends
1/4 cup tahini
1/4 cup olive oil
3 garlic cloves, minced
2 Tbsp lemon juice
1. Drain chickpeas, but save the liquid from the can and set aside. If your hummus is too thick, you can use the excess liquid to thin it out instead of water.
2. Combine chickpeas, asparagus, tahini, olive oil, garlic, and lemon juice in a food processor or blender. Blend until desired consistency. If hummus is too thick, add more olive oil or liquid from chickpeas 1 tablespoon at a time until desired consistency is reached. If hummus is too thin, add additional beans or asparagus (if available) until desired thickness is achieved.
How to Serve Asparagus Hummus - -
Asparagus hummus is best served with starch like warm pita bread, crackers, or baguette slices. I have found that most people prefer asparagus hummus warm, so you may heat in the microwave or stovetop before serving. Others may prefer it cold -- it all depends on your personal preference. I like it either way, but find the asparagus flavor is much stronger and singular when cold. If you really like asparagus, you may like it chilled, as well!
Store hummus in an airtight container in the refrigerator for up to 3 days. Other varieties of hummus usually keep longer, but I have found the asparagus just doesn't keep very well after a few days.
After being in the refrigerator for a few hours, you will find that the olive oil has separated from the other ingredients. The result is a pool of yellow liquid on top. This is completely normal! Simply stir the hummus until well combined and enjoy!
You can make this dish ahead, but I would not recommend any longer than 24 hours prior to serving it.
Nutrition From: www.caloriecount.about.com
Servings: 8
Serving Size: 104 g
Serving Size: about 1/2 cup
Nutrition per Serving: 313 Calories, 124 Calories from Fat, 13.8g Total Fat, 1.9g Saturated Fat, 0mg Cholesterol, 24mg Sodium, 594mg Potassium, 37.5g Total Carbs, 11.2g Dietary Fiber, 6.7g Sugars, 12.9g Protein
Vitamin A 5% - Vitamin C 10% - Calcium 10% - Iron 27%
Nutrition Grade: A
Good points:
No cholesterol
Very low in sodium
High in dietary fiber
High in manganese
Posted by: chefgloria1030@yahoo.com
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