Hummus with Asparagus - 34.6g Carbs, 10.3g Fiber, 6.6g Sugar
From: Hummus: The Ultimate Recipe Guide - Over 30 Delicious & Best Selling Recipes [Kindle Edition] by Jackson Crawford (Author)
Prep Time: 12 min
Cook Time: 3 min
Ready In: 1 hour and 15 min
Servings: 8
2 cloves garlic, minced
1/8 tsp salt
2 Tbsp extra virgin olive oil
1 Tbsp tahini
1 Tbsp fresh lemon juice
1 Tbsp asparagus cooking water
1 pinch cayenne pepper
3/4 lb asparagus, cut into 1 inch pieces
1 (15 oz can) chickpeas, drained and rinsed
1. Bring salted water in a saucepan to a boil over high heat and also prepare a bowl filled with ice water. Add the asparagus and cook for 2 to 3 minutes. Drain and immediately place into the bowl with the ice water to stop the cooking.
2. Place all the ingredients and the cooled asparagus in a food processor and process until smooth. If the hummus appears too thick, add more water, a tablespoon at a time, until you reach the desired consistency.
3. Season with salt and lemon juice to taste; store in the refrigerator for an hour. Serve in a bowl with pita bread or fresh vegetables and drizzle with olive oil.
Nutrition From: www.caloriecount.about.com
Serves: 8
Serving Size: 104 g (104 g = 3.66 oz // 3.66 oz = 0.45 cups)
Nutrition per Serving: 245 Calories, 70 Calories from Fat, 7.8g Total Fat, 1g Saturated Fat, 0mg Cholesterol, 51mg Sodium, 34.6g Total Carbs, 10.3g Dietary Fiber, 6.6g Sugars, 11.6g Protein
Vitamin A 7% - Vitamin C 9% - Calcium 8% - Iron 25%
Nutrition Grade: A
Good points:
Low in saturated fat
No cholesterol
Low in sodium
High in dietary fiber
High in manganese
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