White Bean and Roasted Red Bell Pepper Hummus - 13g Carbs, 3g Fiber, 4g Sugar
From: The American Heart Association's Patient Education program
2009 by the American Heart Association.
For a switch from the usual side dishes you have with lunch, try this easy-to-make hummus, served with raw veggies.
Serves: 4
Serving Size: 3 tablespoons hummus and 1/2 cup vegetables per serving
Chilling Time: Up to 2 days
1/2 15oz can no-salt-added navy beans, rinsed and drained
2 Tbsp chopped bottled roasted red bell peppers
2 Tbsp fat-free sour cream
1 1/2 tsp cider vinegar
1/2 tsp dried oregano, crumbled
1/2 tsp bottled minced roasted garlic
1/4 tsp no-salt-added liquid smoke (optional)
1 1/2 tsp olive oil (extra-virgin preferred)
2 cups sliced fresh vegetables, such as red bell peppers, carrots,
yellow summer squash, or cucumbers, or a combination
In a food processor or blender, process the hummus ingredients except
the oil until the desired consistency. Transfer to a small bowl. Stir
in the oil. Serve at room temperature with the vegetables or cover and refrigerate for up to two days before serving.
Cook's Tip - -
Store unused beans in the refrigerator for up to two days or freeze
them in an airtight container for up to one month. Better yet, double
the recipe and use part of it as a snack.
Serves: 4
Serving Size: 3 tablespoons hummus and 1/2 cup vegetables per serving
Nutrition per Serving:
84 Calories, 2g Total Fat, 0.5g Saturated Fat, 0g Trans Fat,
0g Polyunsaturated, 1g Monounsaturated Fat, 1mg Cholesterol,
24mg Sodium, 13g Carbs, 3g Fiber, 4g Sugar, 4g Protein
Dietary Exchanges: 1/2 very lean meat, 1/2 starch, 1 vegetable
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