Sunday, September 4, 2016

[Healthy_Recipes_For_Diabetic_Friends] Roasted Parsnip and Artichoke Hummus- 18.9g Carbs, 7.6g Fiber, 3.3g Sugar


Roasted Parsnip and Artichoke Hummus- 18.9g Carbs, 7.6g Fiber, 3.3g Sugar

From: - Author: Martine Partridge
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Recipe type: Snacks / Appetizers / Dips
Makes: 1-2 cups

1 medium parsnip, peeled and chopped (about 1 1/4 cup)
1 14 oz. can artichokes, well drained
1-2 garlic cloves, crushed
1/4 cup olive oil
2-3 Tbsp lemon juice
1/4 tsp sea salt
1/4 tsp ground cumin, optional
Chopped parsley to garnish

Preheat the oven to 400 degrees. Toss parsnips with a teaspoon oil and roast until soft, about 20- 25 minutes. Allow to cool to room temperature.
Place cooled roasted parsnip, well-drained artichokes, garlic, oil, lemon juice, and sea salt in food processor. Process until smooth. Stir in optional cumin.

Spoon hummus into serving dish and chill until ready to serve. Drizzle with a little olive oil and garnish with fresh chopped parsley.

Nutrition From:
Using 1 garlic clove and 1 Tbsp lemon juice.
Servings: 4
Serving Size: 166 g (about 1/4 cup)
Nutrition per Serving: 191 Calories, 117 Calories from Fat, 13g Total Fat, 1.9g Saturated Fat, 0mg Cholesterol, 217mg Sodium, 548mg Potassium, 18.9g Total Carbs, 7.6g Dietary Fiber, 3.3g Sugars, 3.9g Protein
Vitamin C 38% - Calcium 6% - Iron 9%
Nutrition Grade: B+

Good points:
    No cholesterol
    High in dietary fiber
    High in vitamin C


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