Diabetes

Recipe for Chickpea Hummus

Here is a quick and a healthy recipe for chickpea hummus, a meal makeover dish for diabetics by altering the fat, fiber, sodium and carbohydrate content without sacrificing flavor or quality!

Serves 6

Recipe-for-Chickpea-HummusIngredients:

  • Chickpeas – 2/3 cup (rinse, soak overnight and drain)
  • Water – 3 cups
  • Garlic – 2 cloves
  • Bay leaf – 1
  • Salt – ¾ teaspoon
  • Olive oil – 1 tablespoon
  • Sherry vinegar – 2 tablespoons
  • Spring onion – ¾ cup + 2 tablespoons (sliced)
  • Cumin – 1 teaspoon (ground)
  • Cilantro / Coriander – 3 tablespoons (chopped)

Preparation Method:

  • Add chickpeas, water, garlic cloves, bay leaf and ½ teaspoon salt in a large saucepan and put it on high heat for the ingredients to boil.
  • Now turn the heat to low, cover the pan and let it simmer until the beans are cooked well.
  • Drain away the water and remove bay leaf, and reserve the garlic and ½ cup of cooked water.
  • Now blend the cooked chickpeas, garlic along with olive oil, vinegar, spring onion, cumin, cilantro and remaining salt.  Add the reserved cooked water slowly to this blended puree until the mixture obtains a thick consistency.
  • Now add the other 2 tablespoons of spring onion and serve.

Nutritional Facts:

Every ¼ cup of chickpea hummus contains –

  • Calories – 103
  • Total Carbohydrates – 14 gm
  • Total fats – 4 gm
  • Saturated fat – 0 gm
  • Protein – 4 gm
  • Cholesterol – 0 mg
  • Dietary fiber – 4 gm

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