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Spoonful of Sugar Free

Registered Dietitian

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Wonderful Legume: Chickpeas

May 18, 2010 By Alex@Spoonful of Sugar Free

Oh what fun I have with the protein-packed legume family! Chickpeas (or garbanzo beans) are a wonderful creation from nature. Chickpeas are full of protein and fiber, and they also contain minerals like zinc, iorn, manganese, and magnesium. Chickpeas have a low glycemic index of 28, and are full of fiber making this legume an excellent choice for diabetics.

Chickpeas can be bought dried or canned. Depending on the recipe (or time availability), I use both varieties. here are so many wonderful recipes to make with chickpeas. Falafel, hummus, and soup are just a few of the ways I enjoy them. As an athlete, chickpeas are an easy way for me to consume protein. They contain a whopping 15 grams of protein per cup, and 12 grams of fiber (that’s half a days worth!)

Yesterday I made my favorite, super-easy hummus. It is so easy to make, and is a wonderfully satisfying afternoon snack. Here it is below served with my favorite Crunchmaster crackers.

Roasted Red Pepper Hummus

Simply Hummus

This hummus is gluten-free, vegan, dairy-free, and low-fat and low-calorie compared to other hummus recipes.

  • 2 cans chickpeas (rinsed and drained of juice)
  • 2 Tablespoons tahini
  • 1/2 cup chopped onion (about 1/2 onion)
  • juice of 1 lemon
  • 1 teaspoon paprika
  • 1/2 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 3-4 tablespoons water
  • optional add-ins: roasted red peppers, pesto, black beans, tomatoes, olives, artichokes, be creative!

Put all ingredients into food processor except water, onions, and add-ins (if you want any). Process ingredients, and add water until desired consistency is reached. Next, add the chopped onions and a handful or two of your add-ins. Stir until mixed. Your done! Now was that hard? No!

Serve your delicious hummus with pita, crackers, vegetables, on top salads, or in wraps or sandwiches! This recipe is a great appetizer for parties!

Thought-provoking, mind-prodding question of the day:

What is your favorite power-packed food? Is it something that is full of protein or carbs? What makes you feeeeeel so powerful after you eat it?

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Filed Under: Appetizers, Health, Recipes, Snacks

Reader Interactions

Comments

  1. veganlondrina says

    May 18, 2010 at 1:53 pm

    That actually isn`t my recipe! I linked back to the owner , so you can see it in English! There are very few vegan blogs in Portuguese so I have been getting permission from people to translate recipes and link back to them , haha

    • spoonfulofsugarfree says

      May 18, 2010 at 4:04 pm

      Oh that’s such a great idea! t would be so great to speak multiple languages. Good Luck!

  2. Jessica says

    May 19, 2010 at 2:36 pm

    This looks and sounds delicious!

    • spoonfulofsugarfree says

      May 19, 2010 at 2:50 pm

      Thanks! Its super easy, and such a great snack. Today I spread it on my sandwich for lunch!

Trackbacks

  1. Protein Packed! « Spoonful of Sugar Free says:
    May 19, 2010 at 4:50 pm

    […] had to pack my lunch today, so I used my Roasted Red Pepper Hummus from yesterday. First I spread the hummus on some thin pumpernickel bread (I really have no idea […]

  2. Lights! Camera! Action! « Spoonful of Sugar Free says:
    June 24, 2010 at 1:34 pm

    […] black olives, crunchmaster crackers, spinach leaves, grape tomatoes, capers, roasted red peppers, hummus, purple onion, and avocado. I made mini spinach wraps, crackers with toppings, and layered veggies […]

  3. #6 Friends by Recipes: Zucchini Hummus « Spoonful of Sugar Free says:
    November 4, 2010 at 9:25 am

    […] really love Roasted Red Pepper Hummus! I usually like making my own, but when I’m busy I will grab a huge tub of Sabra from Costco! […]

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