HUMMUS
I really couldn’t leave out a basic recipe for
hummus. I’ve used the green variety both as an
experiment and for St. Patrick’s Day. You can
also use the standard cream color.
SERVES 4
1 pound fresh green chickpeas or
1 (15.5-ounce) can low-sodium chickpeas,
rinsed and drained
1 tablespoon tahini
2 tablespoons freshly squeezed lemon juice
2 garlic cloves, chopped
¼ teaspoon salt
¼–½ cup water*
Pinch cayenne
¼ cup chopped fresh parsley
*Don’t use more than ½ cup of water—you want a
thick texture.
If using fresh chickpeas, steam them for 10
minutes until tender.
Place the chickpeas in a food processor or
blender. Add the tahini, lemon juice, garlic, salt,
water, and cayenne. Whiz until smooth. Scrape
into a bowl and stir in the parsley. Serve with
fresh cut-up vegetables or as a sandwich spread.
Per serving : 103 calories, 3 g fat, 0 g saturated fat, 14 g
carbohydrate, 5 g protein, 3 g dietary fi ber, 404 mg
sodium. Exchanges: 1 Starch, 1 Fat
ROASTED CHICKPEA SNACK
Quite the eye-catching and healthful snack, es
pecially with green garbanzos, but you can al
ways use the regular cream-colored variety.
SERVES 4
2 teaspoons olive oil
Pinch ground turmeric
Pinch cayenne
1 tablespoon freshly squeezed lime juice
½ teaspoon ground cumin
¼ teaspoon salt
1 pound fresh green chickpeas or 1 (15.5
ounce) can low-sodium chickpeas, rinsed
and drained
Preheat the oven to 350°F.
Combine the olive oil, turmeric, cayenne,
lime juice, cumin, and salt in a bowl. Add the
chickpeas and toss to coat.
Spread in a single layer on a baking sheet and
bake 30 minutes for fresh and 15 minutes for
canned or until chickpeas are slightly crunchy.
Cool and serve.
Per serving : 148 calories, 4 g fat, 0 g saturated fat, 24 g
carbohydrate, 4 g protein, 5 g dietary fi ber, 456 mg
sodium. Exchanges: 1½ Starch, ½ Fat
122 • GROWING AT THE SPEED OF LIFE