365 Guru - Recipes, Music & Health - Rock ON: [Healthy_Recipes_For_Diabetic_Friends] Brown Lentil Hummus with Toasted Pita Crisps - 2 pts plus; 16g Carbohydrate; 5g Dietary Fiber

Friday, October 28, 2011

[Healthy_Recipes_For_Diabetic_Friends] Brown Lentil Hummus with Toasted Pita Crisps - 2 pts plus; 16g Carbohydrate; 5g Dietary Fiber

* Exported from MasterCook *

Brown Lentil Hummus with Toasted Pita Crisps

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs LowFat (Less than 15%)
Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
5 cups water
2/3 cup dried brown lentils
3 whole wheat pitas -- (6-inch) each cut into 8 wedges
Cooking spray
1/4 teaspoon ground coriander
3/4 teaspoon salt -- divided
1 1/2 tablespoons fresh lemon juice
1 1/2 tablespoons tahini -- (sesame seed paste)
1/4 teaspoon hot pepper sauce -- (such as Tabasco)
2 garlic cloves
1 tablespoon chopped fresh cilantro

1. Preheat oven to 425°.

2. Bring 5 cups water and 2/3 cup lentils to a boil in a medium saucepan. Cover, reduce heat, and simmer for 20 minutes or until tender. Drain and rinse with cold water; drain.

3. Arrange pita wedges in a single layer on a baking sheet; coat pita wedges with cooking spray. Sprinkle evenly with coriander and 1/4 teaspoon salt. Bake pita wedges at 425° for 10 minutes or until golden brown.

4. Combine cooked lentils, remaining 1/2 teaspoon salt, juice, tahini, hot pepper sauce, and garlic in a food processor; process until smooth. Spoon mixture into a bowl; cover and chill. Sprinkle lentil mixture with cilantro. Serve with pita crisps.

Yield: 12 servings (serving size: about 2 1/2 tablespoons lentil mixture and 2 pita crisps)

CALORIES 91 (15% from fat); FAT 1.5g (sat 0.2g,mono 0.5g,poly 0.7g); IRON 1.6mg; CHOLESTEROL 0.0mg; CALCIUM 12mg; CARBOHYDRATE 15.7g; SODIUM 235mg; PROTEIN 4.7g; FIBER 3.7g

Lentils stand in for chickpeas in this variation on the Middle Eastern dip.

Cuisine:
"MidEastern"
Source:
"Cooking Light, OCTOBER 2008"
S(Formatted by Chupa Babi):
"Oct 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 91 Calories; 2g Fat (14.4% calories from fat); 5g Protein; 16g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 227mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 903920 0 0 0 0 0 0 0 0 0