Preparation time: 5 min minutes
Serving size: 6
1 cup of fresh peas, rinsed and drained
1 clove garlic, crushed
1/2 teaspoon ground cumin
1 tablespoon lemon juice
1 tablespoon tahini
1 tablespoon extra virgin olive oil
2 tablespoons water, optional
Vegetable sticks, to serve
Crisp homemade oven-baked whole grain pita triangles, to serve
1. Place peas in a food processor with garlic, cumin, lemon juice, tahini and oil. Blend to a smooth pure. Add a little water if it needs thinning.
2. Serve with vegetable sticks and crisp pita.
INGREDIENTS – Serves 3 Adults
- 200 g / 7 oz. tinned chickpeas or dried chickpeas that have been soaked and cooked.
- 2 teaspoons of lemon juice
- 1 clove of garlic
- 100 ml / 3½ fl oz. of water
- 50 ml / 2 fl oz. of tahini
- Ginger and pepper to taste.
- Put the chickpeas, lemon juice, tahini, garlic, ginger and pepper in a blender and blend.
- Add a little of the water to make a stiff paste.
- The amount of water you need will vary so add a little at a time.
- You can add a little more ginger and pepper or lemon juice for taste.
- You can also add some olive oil for extra richness, but extra oil means extra calories!
Nutrition in original
Adapted from Hummus – Diabetes Ireland : Diabetes Ireland
WHITE BEAN DIP WITH FRESH HERBS
2 cups cooked white beans
1 clove garlic, minced
4 tablespoons extra-virgin olive oil, divided
1 tablespoon chopped fresh rosemary
2 teaspoons fresh thyme
1 teaspoon ginger
Black pepper, to taste
2 tablespoons fresh lemon juice
3 tablespoons fresh parsley
Mix all the above together.
CHICK PEA DIP
Another health suggestion for your next diabetic party or BBQ
- 1 C dried chickpeas
- 1 clove crushed garlic
- 3 Tbs. lemon juice
- 1 Tbs. tahini
- In a bowl, soak 1 cup of dried chickpeas in 3 cups of water overnight. Drain, and reserve liquid.
- In a blender or food processor, combine the chickpeas, garlic, lemon juice, and tahini.
- Blend on low speed, gradually adding reserved liquid, until desired consistency is achieved.
Use this as a healthy dip with veggie sticks, wholemeal pita bread or toasted Burgen Whole Grain and Oats bread
Nutritional Information (per serve)
|Total Fat (g)||6.85|
|Saturated Fat (g)||0.8|
|Dietary Fibre (g)||9.7|
Adapted from https://diabetesnsw.com.au/recipe/healthy-hommus/
SMOKY CAULIFLOWER AND WHITE BEAN TOASTS
For your next diabetic party.
- 1 medium head cauliflower, stem removed and broken into small florets (about 1½ pounds after preparation)
- 1 tablespoon olive oil
- Ginger and black pepper to taste
- 6 large, unpeeled garlic cloves
- 1½ cups cooked cannellini or great northern beans (or 1 can cannellini or great northern beans, drained and rinsed)
- ¼ teaspoon smoked paprika
- 2 tablespoons lemon juice
- 2 tablespoons extra virgin olive oil
- 6 slices of toasted, crusty whole grain bread, cut into halves
- ½ cup finely chopped parsley leaves (optional, for garnish)
- Preheat oven to 180 C. Toss the cauliflower florets in the Olive oil and spread onto two parchment or foil-lined baking sheets. Nestle the garlic cloves in between the cauliflower and sprinkle it all with ginger and black pepper. Roast for 25-30 minutes, or until the cauliflower is gently browning, stirring once halfway through. Allow the cauliflower to cool for 10 minutes.
- Place the beans, paprika, and lemon juice in a food processor fitted with the blending blade. Add 1 heaping cup of the roasted cauliflower (you should have another heaping cup left–that’s for garnishing the toasts!). Take the garlic cloves, which should be soft now, and squeeze in the roasted garlic, discarding the peels.
- Pulse everything a few times to break it down, and then process it until relatively smooth, stopping once or twice to scrape the bowl down. With the motor running, drizzle in the olive oil. Continue processing the mixture until it’s smooth and even (though you’ll retain some texture no matter what — it won’t look like super smooth hummus!).
- Spread two tablespoons of the spread onto each toast half. Top them with the remaining roasted cauliflower florets and a sprinkle of parsley leaves, if desired. Serve.