High Fiber Recipe
Because chickpeas are so healthful, hummus is a nutrition packed delight. A healthful high fiber hummus made with chickpeas, onion, garlic, tomato sauce, lemon and seasoned with cumin, caraway, cayenne, cilantro and ground pepper.
1 can chickpeas, drained
1 small onion, chopped
1 clove garlic, minced
1/2 cup canned tomato sauce
Juice of 1 lemon
1 teaspoon ground cumin
1/2 teaspoon ground caraway (or grind whole seeds in blender)
Pinch cayenne, or to taste
2 tablespoons fresh cilantro, chopped
Freshly ground pepper to taste
Puree all ingredients in a blender.
Add a little more tomato sauce if the mixture will not blend properly.
- You could toast flatbread or heat tortillas in a warm oven and spread with the hummus.
- You can use hummus as a sandwich spread, vegetable dip or on your favorite crackers.
- Stir-ins for hummus can include olives, pine nuts; diced crispy vegetables such as cucumbers or celery, etc. You are only limited by your imagination and taste preferences.
Recipe makes 6 servings
Calories: 107; Total Fat: 2g; Fiber: 6g
High Fiber Tip
Dietary fiber is the part of a plant that provides and maintains the plant's structure. To improve your diet, digestion and regularity, add foods that contain more dietary fiber.