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Chickpea Hummus
Servings: x4
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Cuisine Type: Middle Eastern
Freezable:  Yes
Ingredients:
  • 2 tsp canola oil
  • 1/4 cup onion, yellow, finely chopped
  • 2 cloves garlic, minced (~2 tsp)
  • 1/2 tsp coriander, ground
  • 1/4 tsp cumin, ground
  • 1/4 tsp garam masala
  • 1/8 tsp cayenne powder
  • 1/2 cup tomatoes, plum, diced
  • 2 pita, whole wheat 6 1/2" diameter, cut into wedges
  • 1 cup chickpeas / garbanzo bean, canned no salt added, drained, riinsed
  • 1 tbsp water
  • 2 tsp lime juice
  • 1 tbsp cilantro, fresh, chopped
  • 1/4 tsp salt, sea
Instructions:
  1. Prep
    1. Preheat the oven to 400F.
  2. Cooking
    1. Heat half of the oil in a non stick pan over medium low heat.
    2. Add the onions and saute for 5 minutes until soft.
    3. Add the garlic, coriander, cumin, garam masala and cayenne and cook for 1 minute, stirring constantly.
    4. Add the diced tomatoes and simmer, covered, for 5 minutes.
    5. Meanwhile, brush the pita wedges with the remaining oil and place on a baking sheet.
    6. Bake for 8 minutes, turning over once until browned and crispy.
    7. Meanwhile, place the chickpeas and water in a food processor and puree until smooth. Add more water if necessary.
    8. Stir the chickpea puree into the simmering tomatoes and add the lime juice and cilantro.
    9. Cook over low heat for 5 minutes.
    10. Season with salt and serve with pita wedges.
Nutritional Facts
Nutrient (per serving)% DV
Calories 1869%
Total Fat 4g7%
    Saturated Fat 0g2%
    Trans Fat 0g--
Cholesterol 0mg0%
Sodium 323mg13%
Total Carbohydrate 32g11%
    Dietary Fiber 6g24%
    Sugars 3g--
Protein 7g14%
Vitamin A 242iu5%
Vitamin C 5mg9%
Calcium 36mg4%
Iron 2mg13%