Hummus in a Pocket
Hummus in a Pocket
Equipment: colander and blender
How long does it take?
What's in it?
1 19-ounce can of garbanzo beans (also known as chickpeas)
1 clove garlic (a clove is one section of the whole garlic bulb)
1 tablespoon tamari or low-sodium soy sauce
1/4 cup tahini
1 Tablespoon lemon juice
2 Tablespoons chopped fresh parsley
1/4 cup water, if needed
2 five-inch whole-wheat pita pockets
How to make it:
Step 1: Prepare ingredients.
Open can of beans, and drain the fluid into sink. Put beans in a colander and rinse them. Chop garlic and parsley.
Step 2: Mix it up.
Place the beans, garlic, tamari or soy sauce, tahini, lemon juice, and parsley in a blender. Pulse it to mix it thoroughly. If the bean mixture is too thick to blend, add up to 1/4 cup water. Blend until smooth.
Step 3: Stuff the pita pockets.
Slice pita pockets in half, and fill each one with about 1/2 cup of hummus.
Store any leftover hummus covered in the refrigerator.
Calories: 216 (29% from fat), Protein: 9 g, Carbohydrate: 32 g, Fat: 7 g (saturated fat: 1 g), Dietary Fiber: 7 g, Sodium: 1248 mg, Vitamin B6: 1 mg (44% of the RDA), Vitamin A: 234 IU (29% of the RDA), Vitamin C: 14 mg (28% of the RDA)
What's in it for you?
The garbanzo beans in hummus team up with pita bread to make a perfect protein—as high in quality as meat. To help you get your another serving of vegetables , add a slice of tomato and a handful of sprouts to your pita sandwich.
Tahini? Tamari? Pita? Hummus is a dish from the Middle East, so if these ingredients sound exotic to you, they are. Tahini is similar to peanut butter, except that it is made by crushing sesame seeds rather than peanuts. Tamari is a natural version of soy sauce, a seasoning made from soybeans. And pita bread is pocket bread, a flat loaf with a space in the middle, perfect for sandwiches on the go. You can find all of these in the natural food section of your grocery store or at your local health food store.