Get your protein, iron and vitamin C fix with this low-fat hummus recipe.
Ingredients and Method
Hummus is high in protein, iron and vitamin C and also has significant amounts of folate and vitamin B6. It is a popular food throughout the Middle East, the earliest known recipes for something similar date back to 13th century Egypt.
Ingredients:
1 1/2 cups cooked or canned chickpeas, rinsed
1/4 cup fat-free plain yoghurt
1 tablespoon chopped parsley
1 teaspoon minced garlic
1/4 teaspoon ground cumin
1/4 teaspoon ground cayenne pepper
1/4 cup fresh-squeezed lemon juice
Instructions:
In a food processor, combine the chickpeas, yoghurt, parsley, garlic, cumin, cayenne pepper, and lemon juice. Process until well blended. Use immediately or refrigerate for up to 3 days. Serve with broccoli, celery, red and yellow peppers, raw green beans.
Nutritional Information
1017 kJ, 2g fat, 47 g carbs, 11g protein, 8 g fibre, 129 mg calcium, 3 iron, 564 mg sodium
How do you make a really healthy hummus and what are the ingredients?
I am trying to lose weight and I thought I would have hummus with whole wheat pita bread, turkey, & lettuce.