Veg Out Hummus - 3 Ways
| 9 |
30 |
146 |
| Ingredients |
Minutes |
Calories |
|
| Prep |
Cook |
Servings |
| 10 min |
20 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.
Notes:
Tip: Make sure the veggies are well cooked to avoid starchy, slightly undercooked bits in your hummus.
Nutrition Facts
Per Portion
Calories
146
Calories from fat
85
Calories from saturated fat
8.7
Total Fat
9.5 g
Saturated Fat
1.0 g
Trans Fat
0.1 g
Polyunsaturated Fat
3.4 g
Monounsaturated Fat
4.4 g
Cholesterol
0
Sodium
227 mg
Potassium
146 mg
Total Carbohydrate
12.5 g
Dietary Fiber
3.6 g
Sugars
2.4 g
Protein
4.6 g
Dietary servings
Per Portion
| Meat Alternative |
0.5 |
| Vegetables |
0.5 |
Energy sources
