Monday, March 30, 2015

[Healthy_Recipes_For_Diabetic_Friends] Hummus - 11g Carbs, 3g Fiber From:


Hummus - 11g Carbs, 3g Fiber

This wonderful bean spread has gained in popularity over the past few years. Our version has all the benefits of a more traditional recipe, but with less olive oil. The combination of garbanzo beans (also called chickpeas), tahini, lemon juice, cumin and garlic is a show-stopper. This is wonderful as a sandwich spread or as a dip with raw vegetables or pita triangles. Keep a batch in your refrigerator all the time and you'll never be without a nutritious snack or lunch.
Servings: 10

1 3/4 cups dried chickpeas (garbanzos)
1 tsp baking soda
1/2 cup sesame tahini
1/4 cup cold water
1/4 cup fresh lemon juice
1/2 tsp ground cumin
3 - 4 cloves garlic, mashed
1 Tbsp quality extra-virgin olive oil

1. Soak the chickpeas for 8 hours with the baking soda in cold water to cover.

2. Bring the chickpeas to a boil over high heat, reduce heat, cover, and cook until soft, about 45 minutes. Drain, reserving a bit of the liquid.

3. Make the tahini sauce: Blend in a food processor or blender the tahini, cold water, lemon juice, cumin, and garlic. Measure out 1/2 cup of this sauce for the hummus, saving the rest.

4. Put the drained chickpeas in a food processor and process to a rough puree, adding a little of the cooking liquid if necessary. The mixture should not be totally smooth. Add the tahini sauce and process until just mixed.

5. Scrape the mixture into a bowl. Stir in the olive oil.

6. Serve with pita bread, whole-grain crackers, or carrot sticks.

Servings: 10
Nutrition per Serving: 102 Calories, 5g Total Fat, 1g Sat,0mg Cholesterol, 4g Protein, 150mg Sodium, 11g Carbs, 3g Fiber


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