Whole Wheat Pita Chips & Hummus

The classic combo, hummus and pita. Hummus can be quite expensive to buy in stores, but quite inexpensive when prepared at home. Try this easy-to-make, flavourful, and creamy hummus alongside some crunchy whole wheat pita chips. Save the extra hummus to use as a spread on sandwiches (instead of mayonnaise), or as a dip with carrots, cucumber, broccoli, or your favourite veggie. This dip is plant-based, and contains healthy fats, fibre, and iron; nutrients that are important for heart health, gut health, and for carrying oxygen in our blood.

Ingredients

Hummus:

  • 1 (19oz/540ml) can of chickpeas (drained & rinsed), or 1 cups dried chickpeas, boiled
  • ~3 tbsp fresh lemon juice (1 lemon)
  • 1 garlic clove, minced
  • ½ cup of tahini
  • ½ tsp salt
  • ⅔ tsp black pepper
  • ⅓ tsp cumin powder
  • 2-3 tbsp water
  • 2 tbsp olive oil
  • Optional: Garnish with 1 tsp sesame seeds, ¼ tsp sumac, & fresh parsley

Pita Chips:

  • 1 whole wheat pita bread (large & thin), cut into 8 slices
  • Cooking spray or 1 tsp canola oil

Equipment: Food processor

Instructions:

  1. In a food processor, combine chickpeas, lemon juice, garlic, tahini, spices and water. Process for 1 minute, or until smooth. 
  2. Add oil and process again for 1 minute. Transfer to a bowl and garnish.
  3. Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper and grease with cooking spray.
  4. Transfer pita slices onto the sheet and coat each side with cooking spray or canola oil. Bake for 10 minutes (flipping sides halfway) or until crispy and golden brown. Serve with hummus once cool.

Nutrition Information: 
Hummus (per ¼ cup): 176 cal / 6g protein / 19g carbohydrate / 4g fibre / 10g healthy fats
Pita Chip (per 4 chips): 131 cal / 5g protein / 24g carbohydrate / 4g fibre / 3g healthy fats

Roasted Chickpeas

Here’s a healthy and crunchy snack you can take to work or school. Not only is it easy to make, but it’s high in protein, fibre, and contains complex carbs – elements of a fulfilling snack that can sustain and keep you energized. It also can help you reach your daily nutrient needs of iron (to help carry oxygen in your blood), potassium (to keep your nerves and muscles healthy) and folate (to make red blood cells, keep heart healthy, and lower certain birth defect risks). Try it out!

Ingredients

  • 2 (19oz/540ml) cans of cooked chickpeas (drained & rinsed) or 2 cups dried chickpeas, boiled
  • 3 tbsp canola/corn/vegetable oil
  • 2-3 tbsp spice of your choice (ex. chili powder, cajun, pepper, etc).

Tip: If chickpeas are not completely dry, spread them onto a baking sheet lined with parchment paper and bake for 10 minutes, to remove excess water. (This makes them crispy).

Instructions

  1. Preheat oven to 400˚F (200˚C). Line a baking sheet lined with parchment paper.
  2. Season chickpeas with spice and oil. Combine well.
  3. Bake for 20-30 minutes, giving the sheet a shake every 10 minutes to evenly cook chickpeas. Serve once cool.

⚠ Always remember to increase fibre intake slowly and to have more water when you have more fibre to avoid discomfort! Talk to a dietitian to find out if you are having enough.

Nutrition Information (per ¼ cup serving):
150kcal / 6g protein / 17g carbohydrate / 4g fibre / 7g healthy fat

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