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.
- 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
- 1 whole wheat pita bread (large & thin), cut into 8 slices
- Cooking spray or 1 tsp canola oil
Equipment: Food processor
- In a food processor, combine chickpeas, lemon juice, garlic, tahini, spices and water. Process for 1 minute, or until smooth.
- Add oil and process again for 1 minute. Transfer to a bowl and garnish.
- Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper and grease with cooking spray.
- 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.
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