Preparation Time: 12 minutes
Calories: 353 per serving
Percent from Fat: 21%
Cusine: Vegetarian, Vegan
Diet: Vegan, Vegetarian
Food as MedicineSM Ingredient: Chickpeas
Food as MedicineSM TipOne cup of cooked chickpeas provides over 70% of your daily value for folate. Chickpeas are rich in the mineral molybdenum, which detoxifies poisons in the bloodstream.
Culinary Taste TipChickpeas have a delicate, nutty flavor that, when blended with garlic and lemon, yield a melting soft spread that is classic Mediterranean and even better the next day.
Culinary Technique TipTo make dried chickpeas easier to digest, boil them for just 2 minutes, then cook.
Ingredients1 large garlic clove, peeled
1 can (15 or 16 ounces) chickpeas (garbanzo beans) rinsed and drained
2 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
1 teaspoon dark sesame oil
One-half teaspoon ground cumin
One-quarter teaspoon salt
One-half cup (4 ounces) low-fat silken tofu, such as Mori-Nu brand
3 tablespoons chopped fresh mint
4 whole wheat pita pocket bread loaves (the 6-inch size, not the little ones)
2 cups mesclun (assorted young salad greens)
One-half cup thinly sliced radishes
PreparationTo make hummus: With motor running, drop garlic clove through the tube of a food processor until minced. Add chickpeas; process until finely chopped. Add lemon juice, olive oil, sesame oil, cumin, and salt; process 30 seconds. Add tofu; process until smooth. Stir in mint. Cut each pita in half; open pockets. Stuff pockets with half of salad greens and radishes; top with hummus, then remaining salad greens and radishes.
SubstitutionsCilantro may replace the mint, torn romaine lettuce may replace the mesclun, and shredded daikon (a large white radish) may replace the familiar round red radishes. Although cilantro would add that mysterious "oomph" - a little bit of parsley, a little bit of spice, and a little bit of grassy pungency - instead of the sweet brightness of mint, they both work.
Nutritional AnalysisTotal fat (g) 8.6;Fat calories (kc) 78;Cholesterol (mg) 0;Saturated fat (g) 1.1;Polyunsaturated fat (g) 2.6;Monounsaturated fat (g) 3.7;Fiber (g) 3.9;Carbohydrates (g) 82.4;Sugar(g) 1.6;Protein (g) 30.6;Sodium (mg) 526;Calcium (mg) 257;Magnesium (mg) 58;Zinc (mg) 1.0;Selenium (mcg) 14;Potassium (mg) 1093;Flavonoids (mg) 0.3;Lycopene (mg) 0;Fish (oz) 0 ;Nuts (oz) 0;Vitamin A (RE) 43;Beta-carotene (RE) 67;Vitamin C (mg) 14;Vitamin E (mg) 3.8;Thiamin B1 (mg) 0.5;Riboflavin B2 (mg) 0.3;Niacin B3 (mg) 3.5;Vitamin B6 (mg) 0.12;Folic acid (mcg) 38;Vitamin B 12(mcg) 0
Comments on Hummus Sandwiches
This is my newest Favorite Recipe On Earth--I ate the leftovers like pudding. Once I get an oversized bag of garbonzos (waaaay cheaper than canned), I'll be eating it daily, it's that good! It's a wonderful use of tofu, too, and is, as the good doctor says, better the next day, so make extra.
What he didn't say is that it also makes a fabulous dip (I used celery, cucumber, tortilla chips), mushroom stuffing, spread on a tomato-alfalfa sprout-avocado sandwich, or, with a little more lemon or lime juice and cilantro instead of mint and shredded cabbage instead of salad greens, a perfect "sauce" for fish tacos.
You can also up the garlic or substitute shallots, and use parsley instead of mint cilantro. Truly, it would be hard to ruin this recipe, and some chile flakes are a nice addition if you have a "hot" tooth.
What can you substitue tofu for? Do you need the tofu?
Willeta M. Sawyer
I tried this recipe with only the ingredients chick peas, cumin, lemon juice, seasoned salt, crushed garlic in a jar, black pepper, and EVOO. I put all the ingredients in a blender and the result was absolutely delicious! Cummin and lemon juice are a must if you want authentic tasting hummus.
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