Hummus Sandwich: ChefMDTM
Aired on Lifetime Television for Women
Sunday, August 6 and November 26, 2006
Show 321
Download Recipe PDF
Loaded with B vitamins and magnesium which improve the flow of blood, oxygen and nutrients throughout the body, chick peas can help reduce heart disease risk. Only one cup provides 70% of the daily value for folate. Chick peas are also rich in the mineral molybdenum which detoxifies poisons in the blood stream. To stabilize blood sugar, try chick pea hummus. This week, Dr. John La Puma makes light and hearty homemade hummus from chick peas and tofu. For extra delight, add a touch of mint for sweetness, sliced radishes, and stuff inside a pita pocket. Delicious, and nutritious! May you live 100 years!
Preparation time:
12 minutes
4 servings
353 calories per serving
21% from fat
Ingredients:
1 large garlic clove, peeled
1 can (15 or 16 ounces) chickpeas rinsed and drained
2 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
1 teaspoon dark sesame oil
One-half teaspoon ground cumin
One-quarter teaspoon salt
One-half cup (4 ounces) low-fat silken tofu, such as Mori-Nu brand
3 tablespoons chopped fresh mint
4 whole wheat pita pocket bread loaves (the 6-inch size, not the little ones)
2 cups mesclun (assorted young salad greens)
One-half cup thinly sliced radishes
Preparation:
To make hummus: With motor running, drop garlic clove through the tube of a food processor until minced. Add chickpeas; process until finely chopped. Add lemon juice, olive oil, sesame oil, cumin, and salt; process 30 seconds. Add tofu; process until smooth. Stir in mint. Cut each pita in half; open pockets. Stuff pockets with half of salad greens and radishes; top with hummus, then remaining salad greens and radishes.
Substitutions:
Cilantro may replace the mint, torn romaine lettuce may replace the mesclun, and shredded daikon (a large white radish) may replace the familiar round red radishes. Although cilantro would add that mysterious oomph – a little bit of parsley, a little bit of spice, and little bit of grassy pungency – instead of the sweet brightness of mint, they both work.
Tips:
Dark or toasted sesame oil, found in the Asian section of the supermarket, replaces the traditional tahini (sesame seed paste) because the oil has a more intense flavor and fewer calories than tahini. Drizzle dark sesame oil over stir-fries or on top of veggie burgers. You'll get just enough hint of its perfume to underline the flavor of your food.
Nutritional Analysis:
Total fat (g) 8.6
Fat calories (kc) 78
Cholesterol (mg) 0
Saturated fat (g) 1.1
Polyunsaturated fat (g) 2.6
Monounsaturated fat (g) 3.7
Fiber (g) 3.9
Carbohydrates (g) 82.4
Sugar(g) 1.6
Protein (g) 30.6
Sodium (mg) 526
Calcium (mg) 257
Magnesium (mg) 58
Zinc (mg) 1.0
Selenium (mc) 14
Potassium (mg) 1093
Flavonoids (mg) 0.3
Lycopene (mg) 0
Fish (oz) 0
Nuts (oz) 0
Vitamin A (RE) 43
Beta-carotene (RE) 67
Vitamin C (mg) 14
Vitamin E (mg) 3.8
Thiamin B1 (mg) 0.5
Riboflavin B2 (mg) 0.3
Niacin B3 (mg) 3.5
Vitamin B6 (mg) 0.12
Folic acid (mcg) 38
Vitamin B12 (mcg) 0