Creamy Herb Hummus with Sliced Red Bell Peppers, Broccoli Flowerets, and Whole Wheat Pita Wedges
Especially rich in: vitamin C, vitamin E, folate, and zinc
Also rich in: plant-based omega-3s, fiber, calcium, iron, magnesium, potassium, and selenium
Homemade hummus is easy to make and much lower in calories and fat than store-bought brands. It also makes a great sandwich spread.
- 1 (15-ounce) can garbanzo beans, drained and rinsed
- 1 tablespoon lemon juice
- 2 tablespoons olive oil
- 2 clove garlic, minced
- 1/3 cup chopped parsley
- 1/4 cup chopped fresh basil (or, 3 to 4 teaspoons dried basil)
- pinch of cayenne pepper
- salt and pepper to taste
- 1/4 cup sliced green onions
- 1 tablespoon minced fresh basil (or, 1 teaspoon dried basil)
- 2 whole wheat pita breads, cut into wedges
- 1 red bell pepper, stemmed, seeded, and sliced into 1" slices
- 1 cup broccoli flowerets
- In a food processor or blender, blend first 8 ingredients, adding enough water to make a smooth dip. (Makes approximately 1 1 /2 cups.)
- Spoon into a serving bowl and top with green onions and basil. Serve with pita wedges and vegetables.
Makes 4 servings.
Nutritional Information (per serving): 310 Calories; 28 % fat (9.6 g total, 1 g saturated), 141 mg omega-3s, 56 % carbohydrate (43 g), 16 % protein ( 12.4 g), 0 mg cholesterol, 10 g fiber, 67 mg vitamin C, 1.8 mg vitamin E, 2.2 mg zinc, 137 mg sodium.