Submitted by:
Michael Bauce, Cooking Instructor at Thousand Oaks Elementary
Yield: 10 servings |
 |
| 1 1/4 c |
dried chickpeas or 3 1/2 cups canned chickpeas (garbanzo
or ceci beans) |
| 5 to 6 c |
water |
| 1/4 c |
tahini |
| 3 to 5 |
cloves of garlic |
| 2 to 3 |
lemons, for 1/4 cup juice |
| 1 tsp |
sea salt |
| 1 |
carrot |
| 5 |
small whole-wheat pita bread |
|
 |
| Calories |
148 |
Cholesterol |
0mg |
| Sodium |
887mg |
| Dietary Fiber |
7.58g* |
| Iron |
1.60mg* |
| Calcium |
33mg* |
| Vitamin A |
1868IU* |
| Vitamin C |
6.2mg* |
| Protein |
6.29g* |
| Carbohydrates |
24.10g* |
| Total Fat |
3.46g* |
| Saturated Fat |
0.63g* |
| * Denotes Missing Nutrient Values |
|
- Rinse and soak chickpeas
overnight. Drain soaking water; place chickpeas in pot and add fresh
water. Cook 1 to 2 hours or until chickpeas are soft.
- Mince the garlic,
squeeze the lemons, and peel and grate the carrot.
- Place chickpeas
in blender and add tahini, garlic, lemon juice and salt. Blend until
creamy smooth, adding water if necessary.
- Heat a skillet and toast
the pita bread. Keep warm under a clean dish towel. Cut bread into
2 to 4 wedges, spread with hummus, place carrots on top and serve.
|
