Lemony Kale Hummus

7 10 238
Ingredients Minutes Calories
Prep Cook Servings
10 min 0 min 4
Lemony Kale Hummus
Health Rating

Ingredients


1 can (15oz) Chickpeas, canned, drained ((15 or 16oz))
2 tbsp Extra virgin olive oil, garlic-infused
1 tsp Cumin
2 cup Kale (chopped)
2 tbsp Lemon juice (about 1 lemon)
1/4 cup Water
1 pinch Salt and pepper (sea; to taste)

Instructions


  1. Drain and rinse chickpeas beans.
  2. Add all of the ingredients into food processor fit with metal blade.
  3. Blend until smooth and creamy.
  4. FODMAPs limit serving to about 1/4-1/3 cup to keep to low FODMAP portion size. (see below for additional info on prep).
  5. Serve with a little drizzle of garlic infused oil on top and freshly ground pepper.

Nutrition Facts

Per Portion

Calories 238
Calories from fat 89
Calories from saturated fat 10.9
Total Fat 9.9 g
Saturated Fat 1.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 5.6 g
Cholesterol 0
Sodium 258 mg
Potassium 298 mg
Total Carbohydrate 28.1 g
Dietary Fiber 7.6 g
Sugars 4.5 g
Protein 9.0 g

Dietary servings

Per Portion


Meat Alternative 0.6
Vegetables 1.3

Energy sources


Pygal47%467.44624216541064187.704985870585437%305.67959211104613241.6533972098444615%339.6866570416253117.0583751803924647%37%15%CarbohydratesFatProtein

Notes:

Quick Tips:

Use as dip with your favorite veggies sticks or use a spread in your sandwich or wraps! If not following the low FODMAP diet, you can substitute tahini for olive oil. Be creative if you'd like and flavor to your taste, add more lemon, some chopped chives, dill or cilantro.

Nutritional Highlights:

Chickpeas
are a great source of plant-based protein and are very high in fiber which is excellent for digestion!


Appetizer
Snack