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Saturday, April 8, 2017

"Pizza" Hummus

Pizza Hummus?

I really love pizza, but it isn't always the healthiest choice.  Sometimes I work it in anyway, but I can't just eat it ever day.



I also love hummus, but many of the prepackaged varieties are fairly high in fat in calories, however the main ingredient of hummus, is chickpeas, low in fat, high in fiber, and a decent amount of protein to boot.  


So one day I got to thinking, what about a "pizza" flavored hummus, homemade, so that I could have some control over the fat and calorie content.  I did quite a bit of experimenting to come up with this recipe, and I think its pretty good.  I like to cut large carrots into thin diagonal slices, dip them into the hummus and eat them like chips.


Ingredients:
15.5 oz can of Chickpeas (Liquid reserved)
1/2 tsp Tahini
1 Tbsp Olive Oil
2 Tbsp lemon juice
2 teaspoons minced garlic (about 4 cloves)
1/4 tsp salt
1/2 tsp paprika
2 Tbsp sun dried tomatoes
3 Tbsp 5th Seasonings Italian seasoning
Directions:
Reconstitute tomatoes in water for 15 minutes, Rinse and drain chickpeas, place in food processor, add back 3 Tbsp of the liquid from the can. Combine all other ingredients in food processor and puree until smooth.
I have found that if I don't have tahini, if I replace some of the olive oil (about 1/2 TB) with sesame oil, I don't miss it at all.
Serving size 1/4 cup.
Servings per recipe: 6
Nutritional Information per serving:

Calories....................................................... 95.3
Total Fat:..................................................... 3.8 g
Saturated Fat............................................... 0.4 g
Polyunsaturated Fat:................................... 0.7 g
Monounsaturated Fat.................................. 2.1 g
Cholesterol............................................... 0.0 mg
Sodium................................................. 337.3 mg
Potassium............................................. 273.7 mg
Total Carbohydrate.................................... 12.6 g
Dietary Fiber................................................ 4.1 g
Sugars.......................................................... 1.6 g
Protein......................................................... 4.0 g
Vitamin A.................................................... 6.5 %
Vitamin B-12............................................... 0.0 %
Vitamin B-6................................................. 1.7 %
Vitamin C.................................................... 6.0 %
Vitamin D.................................................... 0.0 %
Vitamin E..................................................... 1.5 %
Calcium........................................................ 2.9 %
Copper.......................................................... 2.2 %
Folate............................................................ 0.8 %
Iron............................................................... 6.8 %
Magnesium..................................................... 1.5 %
Manganese....................................................... 2.7 %
Niacin.............................................................. 1.6 %
Pantothenic Acid............................................. 0.7 %
Phosphorus...................................................... 1.3 %
Riboflavin........................................................ 1.4 %
Selenium.......................................................... 0.2 %
Thiamin........................................................... 1.5 %
Zinc.................................................................. 0.6 %

*Percent Daily Values are based on a 2,000 calorie diet.




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