Veg Out Hummus - 3 Ways
Health Rating
| Prep |
Cook |
Ready in |
Servings |
|
| 10 min |
20 min |
30 min |
10
|
Ingredients
|
3 tbsp
|
Canola oil
|
|
1 can (15oz)
|
Chickpeas, canned, drained
|
|
1/2 tsp
|
Cumin
|
|
2 clove(s)
|
Garlic
(minced)
|
|
2 tbsp
|
Lemon juice
((about ½ large lemon))
|
|
1/2 tsp
|
Salt
|
|
3/4 cup
|
Sweet potato
(cooked; can also sub cooked beets or carrots - will change nutritional analysis)
|
|
1/3 cup
|
Tahini
|
|
1/3 cup
|
Water
|
Instructions
Blitz all the ingredients in a blender or food processor until smooth. Add more water for a thinner consistency.
Nutrition Facts
Per Portion
Calories
162
Calories from fat
88
Calories from saturated fat
9.3
Total Fat
9.8 g
Saturated Fat
1.0 g
Trans Fat
0.1 g
Polyunsaturated Fat
3.6 g
Monounsaturated Fat
4.6 g
Cholesterol
0 mg
Sodium
215 mg
Potassium
126 mg
Total Carbohydrate
13.8 g
Dietary Fiber
3.8 g
Sugars
2.2 g
Protein
4.6 g
Dietary servings
Per Portion
| Meat Alternative |
0.5 |
| Vegetables |
0.5 |
Energy sources
Notes:
Tip: Make sure the veggies are well cooked to avoid starchy, slightly undercooked bits in your hummus.
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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada
