Hummus


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Chick peas are one of the most versatile beans that abound in all major nutrients like vitamin A, vitamin C, iron, calcium as well as fibre. This is a healthier version of the traditional hummus that is made using loads of olive oil. Serve this lemony-garlic chick pea spread on thin whole wheat pita bread and sprinkle a little chilli powder on top for that added spice. I often serve leftover hummus with whole wheat toast for breakfast as a healthier substitute to butter. Try it and I am sure you will enjoy it.

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Preparation Time: 
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Makes 1 cup.
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Ingredients

Method
  1. Soak the Kabuli chana in water for 6 hours making sure that they are covered with water.
  2. Cook the Kabuli chana in a pressure cooker. Cool and drain. Keep the drained liquid aside.
  3. Put the oil, lemon juice, curds, cooked Kabuli chana, garlic, salt and some of the strained water in a blender and blend until smooth. If the mixture is too thick, add 2 to 3 tablespoons of water.
  4. Place this mixture in a serving plate and sprinkle parsley and chilli powder on top.
  5. Serve with thin strips of vegetables or with whole wheat pita bread.
Nutrient values for 1 cup
AmtEnergyProteinChoFatVit-AVit-CCalciumIronF.AcidFibre
86 gm232 kcal9.7 gm31.6 gm7.5 gm159.9 mcg16.8 mg191.2 mg2.3 mg83.6 mcg2.3 gm

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 on 09 Feb 13 04:01 PM


 on 12 Jun 11 04:10 PM


my parents and sister relished it!my mom suggests that 3-4 cloves of garlic instead of 2, should have been added.and a little more lemon juice.but considering that it was the first try,it was yummy!
 on 09 Sep 10 10:59 AM


Great low cal version. Used low fat curds and note that the olive oil consumption is only 1 tsp. At restaurants, you will get 2 or 3 tablespoons olive oil which makes this very unhealthy.