A very yummy low fat hummus recipe – Derived from Middle East especially for you
If you are a vegetarian or even a meat-eater, you will definitely love this low fat hummus recipe. But, at first let us know what hummus is, and what hummus nutritional values are. Back in the Middle East, hummus is a very famous dish from Levantine Arabic cuisine. It can be eaten as a side dish, appetizer, or as a dip.
Can you believe there were evidences that Pharos had known and used hummus from more than seven thousands years ago? Obviously, the high nutritional value of hummus is due to its main ingredient; chickpeas, which contain low amounts of fats. Hummus is rich in vitamins, such as vitamin C (ascorbic acid), vitamin B6. Chickpeas contain high amounts of foliate, iron and manganese, which provide healthy blood and good energy, they are also rich in molybdenum which is a trace mineral essential for detoxification of sulfites. Hummus contains significant amounts of dietary fibers and proteins. You might know that dietary fibers are digested slowly in your body and they can maintain your blood sugar healthy; therefore, hummus is recommended for patients of diabetes or hypoglycemia. Finally, hummus can be very useful in vegan diets; In fact, it serves you complete protein when you eat it with bread, whole grains, or rice. It is very essential to consider food pairing when you intend to eat hummus in your diet. Low fat humus recipes are better to be paired with raw vegetables, because chickpeas contain carbohydrates and proteins which are slowly digested causing gases or constipation. Now, the delicious low fat hummus recipe I promised you is White Bean and Roasted Red Bell Pepper Hummus; this recipe is from American Heart Association’s Patient Education program. This rich recipe for low fat hummus serves 4; each serving consists of 3 tablespoons of hummus and half a cup of raw veggies. Ingredients: For preparing hummus you will need half of a 15 ounce can of navy beans (non-salted), rinsed and drained. 2 tablespoons of red bell peppers (roasted and sliced) 2 tablespoons full of sour cream (fat free)1 ½ teaspoons full of cider vinegar½ teaspoons of oregano (dried and crumbled)½ teaspoon of bottled garlic (minced and roasted) It is optional to use ¼ teaspoon of unsalted liquid smoke1½ teaspoons of olive oil (extra virgin)For raw veggies, it is enough to slice two cups of fresh vegetables, you can use red bell peppers, cucumbers, or carrots, or a combination of them. Instruction: Except for olive oil, process hummus ingredients to the preferred consistency in a food processor. Pour in a small clean bowl, then add olive oil and stir the mixture. Serve it with vegetables. You can leave it in your refrigerator for two days before serving. | Nutritionalfacts (per serving) | Amount | | Calories | 84 | | Total fat | 2 grams | | Saturated fat | 0.5 grams | | Trans fat | 0 grams | | Polyunsaturated fat | 0 grams | | Monounsaturated fat | 1 gram | | Cholesterol | 1 mg | | Sodium | 24 mg | | Carbohydrates | 13 grams | | Fiber | 3 grams | | Sugars | 4 grams | | Protein | 4 grams |
At last, the dietary Exchanges for this low fat hummus recipe: ½ very lean meat ½ starch 1 vegetable Buon Appetite!
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