This is a fairly good hummus base to which you can add all sorts of
stuff to create a number of hummus variations - jalapenos, roasted
peppers, black olives, etc.
But there does seem to be one ingredient missing here that, for me
anyway, no standard hummus should be without. And that's cumin. Half a
teaspoon should do it, but it's really down to your own taste.
Coriander is also a nice addition, but the cumin is really essential.
Gary
On 2/15/2014 10:16 AM, chefgloria wrote:
>
> Hummus - 6g Carbs, 2g Fiber
>
> From: Mayo Clinic Staff
> Dietitian's tip: Serve this easy Mediterranean spread with warmed whole-wheat pita bread. For a different taste you can substitute white, butter or lima beans for garbanzos and 1 teaspoon toasted ground cumin seeds for the paprika.
> Makes: 3 cups
>
>
>
> 2 cans (16 oz each) reduced-sodium garbanzos, rinsed and drained except for 1/4 cup liquid
> 1 Tbsp extra-virgin olive oil
> 1/4 cup lemon juice
> 2 garlic cloves, minced
> 1/4 tsp cracked black pepper
> 1/4 tsp paprika
> 3 Tbsp tahini (sesame paste)
> 2 Tbsp chopped Italian flat-leaf parsley
>
> In a blender or food processor, add the garbanzos. Process to puree. Combine the olive oil, lemon juice, garlic, pepper, paprika, tahini and parsley. Blend well. Add the reserved liquid, 1 tablespoon at a time until the mixture has the consistency of a thick spread. Serve immediately or cover and refrigerate until ready to serve.
>
> Makes: 3 cups
> Serving size: 2 Tablespoons
> Nutrition per Serving: 48 Calories, 2g Total Fat, 1g Monounsaturated fat, <1g Saturated fat, 0mg Cholesterol, 2g Protein, 6g Total Carbs, 2g Dietary Fiber, 106mg Sodium
>
>
> Mayo Clinic Healthy Weight Pyramid Servings: 1/2 Protein and dairy
> DASH Eating Plan Servings: 1/2 Nuts, seeds and dry beans
> Diabetes Meal Plan Exchanges: 2 Non-starchy vegetables
>
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