|
|
Summer Hummus
|
 |
|
Authored By: Polly Pitchford, Full Spectrum Health™
|
|
This spread is wonderful spread in a whole wheat pita bread and stuffed with a slice of tomato, thinly sliced cucumbers, sliced black olive, and shredded romaine lettuce.
|
 |
|
Diet Types: Dairy Free, Low Fat, Vegan, Vegetarian
|
|
|
Ingredients:
1 tablespoon Dijon-style mustard1 15 1/2 oz. can Chickpeas (garbanzo beans), undrained1/4 cup onion, diced1 large clove garlic, coarsely chopped1 tablespoon extra virgin olive oil1 1/2 tablspoons lemon juice1/4 teaspoon salt1/4 cup chopped parsley
|
|
|
Serves: 6
|
|
|
Cooking Time: Under 15 minutes |
|
| Instructions: |
| Place all ingredients, except parsley, in a blender or food processor and blend until smooth.
Add parsley and pulse-blend to mix. |
|
|
Nutrition Facts
Serving Size: 1
Servings per Recipe: 6
|
| Amount Per Serving |
|
Calories 122
Calories from Fat 30
|
|
|
% Daily Value*
|
| | Total Fat 3g | 5% | | | Saturated Fat 0g | 2% | | | Mono Fat 2g | | | | Sodium 366mg | 15% | | | Total Carbs 20g | 6% | | | Dietary Fiber 4g | 15% | | | Protein 4g | | | | Iron | 9% | | | Calcium | 3% | | | Vitamin B-6 | 20% | | | Vitamin C | 10% | | | Vitamin E | 2% | | | Vitamin A | 2% | | | Selenium | 6% | | | Manganese | 25% | | | Copper | 10% | | | Zinc | 6% | | | Pantothenic acid | 3% | | | Niacin | 1% | | | Folate | 15% | | | Potassium | 5% | | | Phosphorus | 8% | | | Magnesium | 7% |
|
|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
|
|
|
|
