Hummus
Middle Eastern dip or spread made from chickpeas.
It is high in proteins and can be used as healthy alternative for high fats dips.
It is high in proteins and can be used as healthy alternative for high fats dips.
Ingredients:
- Chick Peas, soaked and cooked 1 cup Approx 25-30 g)
- Tahini Sauce 1 tbsp (link to the Tahini recipe )
- Olive oil 1 tbsp
- Garlic Minced 1-2 cloves
- Cold Water 2 – 3 tbsp
- Cumin Seeds ½ tsp
- Salt As suggested by the dietitian
- Portions – ¾ th cup
- Serving Size – 2 tbsp
Nutrients
- Calories: 106.2 Kcal
- Protein: 3.1 gm
- Sodium: 2.81 mg
- Potassium: 132.43 mg
- Phosphorus: 64.7 mg
- Fibre: 1.73 gm
Procedure:
- Add tahini, cold water, olive oil, cumin and garlic to a food processor. Puree until smooth.
- Add in the chickpeas. Puree for 3-4 minutes or until the hummus is smooth. Add cold water gradually to get desired consistency.
- Serve immediately, garnished with your desired toppings. Or transfer to a sealed container and refrigerate for up to 3 days.