Spreads and dips make an excellent quick and nutritious lunch, snack or side dish for a dinner. Master the concept and the possibilities are endless.
I like hummus as a dip for veggies or on bread.
I like the edamame hummus inside a wheat wrap with other vegetables. The Red pepper hummus can go either way. Traditional hummus is also great inside of a roasted portabella mushroom sprinkled with feta. Mmmmm…….
Traditional Hummus
4 servings each about 165 calories
1 Can chickpeas drained
2 Tbsp. Tahini
½ cup Water or Vegetable broth (more as needed)
Pinch of salt
Juice of ½ a lemon
2-3 garlic cloves (microwave for 15 seconds with skin)
1 Tbsp. olive oil
1 Tbsp. Miso
Blend until smooth
Variations: Get creative. Add Yellow pepper, or add spinach. If you have some fresh herbs such as parsley, cilantro, or dill, they will be wonderful.
Edamame Hummus
4 servings each about 190 calories
These are larger servings than regular hummus. Full of protein and great inside a wrap. If you like it hot, I highly recommend adding some jalepeno!
1 Cup Edamame
1 Can chickpeas drained
2 Tbsp. Tahini
½ cup Water or Vegetable broth (more as needed)
Pinch of salt
Juice of ½ a lemon
2-3 garlic cloves (microwave for 15 seconds with skin)
1 Tbsp. olive oil
1 Tbsp. Miso
Blend until smooth
Red Pepper Hummus
4 servings each about 165 calories
1 Can chickpeas drained
1 Red Bell Pepper (Optionally Roasted)
2 Tbsp. Tahini
½ cup Water or Vegetable broth (more as needed)
Pinch of salt
Juice of ½ a lemon
2-3 garlic cloves (microwave for 15 seconds with skin)
1 Tbsp. olive oil
1 Tbsp. Miso
A pinch of red pepper flakes