Pumpkin Hummus Dip - 20.3g Carbs, 5.6g Fiber, 3.9g Sugar
From: http://cf.diethood.com
When you think of pumpkin, you probably think of pies, muffins, even lattes. In other words, you think of pumpkin as something sweet. A dessert of sorts. Allow me to introduce you to the other side of pumpkin. Pumpkin puree with chickpeas, yogurt, and parmesan cheese. And lime juice. And garlic. All put through your food processor and done in 5 minutes. Cut up some dipping veggies.
Prep time: 2 min
Cook time: 3 min
Total time: 5 min
Makes: 2 cups
2 garlic cloves
1 (16 oz can) garbanzo beans (chickpeas), rinsed and drained
1 cup 100% pumpkin puree (not pumpkin pie filling)
⅓ cup plain yogurt, unsweetened
1 cup shredded parmesan cheese
2 small limes, juiced
Salt and pepper, to taste
1. Turn on the food processor fitted with the steel blade and drop the garlic down the feed tube; process until it's minced.
2. Add in the garbanzo beans and process until the beans are coarsely pureed.
3. Pour in the pumpkin puree, yogurt and shredded parmesan cheese and give it a whirl, just enough to mix it all together.
4. Add the lime juice, salt, and pepper and process until well incorporated.
5. Taste for seasoning and see if you want to add more salt, pepper, or even lime juice.
6. Serve with vegetables and/or crackers.
Nutrition From: www.caloriecount.about.com - Vegetable or crackers not included!
Servings: 16
Serving Size: 71 g (about 1/3 cup)
Nutrition per Serving: 164 Calories, 45 Calories From Fat, 5g Total Fat, 2.3g Saturated Fat, 0g Trans Fat, 10mg Cholesterol, 154mg Sodium, 258mg Potassium, 20.3g Total Carbs, 5.6g Dietary Fiber, 3.9g Sugars
Vitamin A 27% - Vitamin C 7% - Calcium 16% - Iron 11%
Nutrition Grade: A-
Good points:
Low in cholesterol
High in dietary fiber
High in manganese
High in phosphorus
High in vitamin A
Posted by: chefgloria1030@yahoo.com
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