Friday, May 13, 2016

[Healthy_Recipes_For_Diabetic_Friends] Hummus with Indian Spices - 10.5g Carbs, 2.2g Fiber, 3.2g Sugar


Hummus with Indian Spices - 10.5g Carbs, 2.2g Fiber, 3.2g Sugar

From: dLife
A spicy and aromatic variation of a traditional Indian dip.
Prep Time: 20 min
Cook Time: 15 min
Difficulty:     Easy
Servings: 8

1 tsp  canola oil
1/2 cup  minced onion
1 tsp  minced garlic
1 tsp  ground coriander
1/2 tsp  ground cumin
1/2 tsp  garam masala
1 pinch  ground cayenne (red pepper)
1 cup  canned unsalted diced tomatoes
15 oz  canned garbanzo beans
2 tsp  fresh lime juice
1/2 cup  cold water
1 Tbsp  fresh cilantro
1 pinch  salt

Drain and rinse beans. Drain tomatoes. Set aside.
In medium skillet, heat oil over medium, add onions and garlic. Saute 3 minutes until onions are translucent.
Add dry spices, sauté for 1 additional minute, stirring constantly.
Add tomatoes, reduce heat to low, stir. Cover, simmer 5 minutes.
In food processor, fitted with steel blade, add chickpeas. Puree, adding water 1 tablespoon at time to create smooth texture.
Stir puree into tomato mixture, add lime juice and cilantro.
Cook on low 5 minutes.
Add salt to taste. Transfer to serving dish and cool in refrigerator for at least 30 minutes. Serve.

Servings: 8
Nutrition per Serving: 66.9 Calories, 1.4g Total Fat, 0g Saturated Fat, 0.2g Unsaturated Fat, 59.2mg Potassium, 153.7mg Sodium,
10.5g Total Carbs, 2.2g Dietary Fiber, 3.2g Sugars, 2.9g Protein

Dietary Exchanges: 1/2 Fat , 1/2 Vegetables , 1/2 Starch , 1/2 Lean Meat


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