Hummus Wraps

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Basic Hummus

Modified from Jeff Novick’s Fast Food DVD

Ingredients:

  • 2-15 oz cans of chickpeas or about 3 cups of cooked chickpeas
  • ¼ cup tahini butter (more or less to your taste)
  • Juice from 1 medium lemon or 1 Tbp lemon juice concentrate
  • 2-3 cloves of garlic, crushed if don’t have a blender or food processor (can use minced or dried garlic as well)
  • 1-1 ½ tsp cumin
  • ⅓ cut chopped fresh parsley
  • Fresh ground pepper to taste

Instructions:

  • Throw all in a processor or blender and process / blend until well mixed and smooth.
  • Don’t have a food processor or blender?  No problem!  Mash beans with a potato masher or fork, then add the rest of the ingredients and mix well.


Black Bean Hummus

From Plant-based Gabriel

Ingredients:

  • 3 cups cooked black beans
  • 2 ½ Tbs lemon juice
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • ½ tsp chili powder
  • ½ tsp cumin

Instructions: Place all of the ingredients into a blender or food processor.  Blend together for 1-2 minutes.


Serving Options:

  • Use as a dip for whole grain los fat chips, crackers, wedges of pita bread, or cut up veggies
  • Wrap in whole grain tortillas or fill pita bread along with veggies / salsa / sauce
  • Top a baked potato




See the Healthy Recipes and Shopping Guide for details!


Are you ready for health?

Lifestyle Medicine

at 

Memorial Health System

serving Marietta, Ohio 

and the surrounding region!

 

Email: livememorialwell@mhsystem.org

Office: 740-592-4229

FAX: 740-592-4010

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© David Drozek 2014