Carrot Hummus
Carrot Hummus
Carrots rich in beta carotene, combined with fiber rich garbanzo beans, makes this a great dip recipe for snacks or a spread for sandwiches.
MAKES: 16 servings
SERVING SIZE: 2 tablespoon YIELD: 2 cups
CARB GRAMS PER SERVING: 8
INGREDIENTS
1 cup chopped carrots
1 15 ounce can garbanzo beans (chickpeas), rinsed and drained
1/4 cup tahini (sesame seed paste)
2 tablespoons lemon juice
2 cloves garlic, quartered
1/2 teaspoon ground cumin
1/4 teaspoon salt
2 tablespoons snipped fresh parsley
Assorted dippers (such as toasted whole wheat pita bread triangles, vegetable sticks, and/or whole-grain crackers)
METHOD
In a covered small saucepan cook carrots in a small amount of boiling water for 6 to 8 minutes or until tender; drain. In a food processor combine cooked carrots, garbanzo beans, tahini, lemon juice, garlic, cumin, and salt. Cover and process until mixture is smooth. Transfer to a small serving bowl. Stir in parsley.
Cover and chill for at least 1 hour or for up to 3 days. If too thick, stir in enough water, 1 tablespoon at a time, until dipping consistency. Serve with assorted dippers.
Nutrition Facts Per Serving:
Servings Per Recipe: 16
Calories: 60
Protein(gm): 2
Carbohydrate(gm): 8
Fat, total(gm): 2
Dietary Fiber, total(gm): 2
Sodium(mg): 124
Diabetic Exchanges
Carrots rich in beta carotene, combined with fiber rich garbanzo beans, makes this a great dip recipe for snacks or a spread for sandwiches.
MAKES: 16 servings
SERVING SIZE: 2 tablespoon YIELD: 2 cups
CARB GRAMS PER SERVING: 8
INGREDIENTS
1 cup chopped carrots
1 15 ounce can garbanzo beans (chickpeas), rinsed and drained
1/4 cup tahini (sesame seed paste)
2 tablespoons lemon juice
2 cloves garlic, quartered
1/2 teaspoon ground cumin
1/4 teaspoon salt
2 tablespoons snipped fresh parsley
Assorted dippers (such as toasted whole wheat pita bread triangles, vegetable sticks, and/or whole-grain crackers)
METHOD
In a covered small saucepan cook carrots in a small amount of boiling water for 6 to 8 minutes or until tender; drain. In a food processor combine cooked carrots, garbanzo beans, tahini, lemon juice, garlic, cumin, and salt. Cover and process until mixture is smooth. Transfer to a small serving bowl. Stir in parsley.
Cover and chill for at least 1 hour or for up to 3 days. If too thick, stir in enough water, 1 tablespoon at a time, until dipping consistency. Serve with assorted dippers.
Nutrition Facts Per Serving:
Servings Per Recipe: 16
Calories: 60
Protein(gm): 2
Carbohydrate(gm): 8
Fat, total(gm): 2
Dietary Fiber, total(gm): 2
Sodium(mg): 124
Diabetic Exchanges