Brown Lentil Hummus with Toasted Pita Crisps

Vegetarian
Vegan
Dairy Free
Health score
10%
Brown Lentil Hummus with Toasted Pita Crisps
45 min.
12
51kcal

Suggestions

Ingredients

  • 0.7 cup brown lentils dried
  • 1 tablespoon cilantro leaves fresh chopped
  • 2  garlic cloves 
  • 0.3 teaspoon ground coriander 
  • 1.5 tablespoons juice of lemon fresh
  • 0.3 teaspoon pepper sauce hot such as Tabasco
  • 0.8 teaspoon salt divided
  • 1.5 tablespoons tahini sesame seed paste
  • 5 cups water 
  • 3 6-inch pitas whole wheat cut into 8 wedges

Equipment

  • food processor
  • bowl
  • baking sheet
  • sauce pan
  • oven

Directions

  1. Preheat oven to 42
  2. Bring 5 cups water and 2/3 cup lentils to a boil in a medium saucepan. Cover, reduce heat, and simmer for 20 minutes or until tender.
  3. Drain and rinse with cold water; drain.
  4. Arrange pita wedges in a single layer on a baking sheet; coat pita wedges with cooking spray.
  5. Sprinkle evenly with coriander and 1/4 teaspoon salt.
  6. Bake pita wedges at 425 for 10 minutes or until golden brown.
  7. Combine cooked lentils, remaining 1/2 teaspoon salt, juice, tahini, hot pepper sauce, and garlic in a food processor; process until smooth. Spoon mixture into a bowl; cover and chill.
  8. Sprinkle lentil mixture with cilantro.
  9. Serve with pita crisps.

Nutrition Facts

Calories51kcal
Protein24.3%
Fat19.56%
Carbs56.14%

Properties

Glycemic Index
7.22
Glycemic Load
0.82
Inflammation Score
-2
Nutrition Score
3.8017390720222%

Flavonoids

Catechin
0.04mg
Eriodictyol
0.09mg
Hesperetin
0.27mg
Naringenin
0.03mg
Myricetin
0.01mg
Quercetin
0.03mg
Gallocatechin
0.01mg

Nutrients percent of daily need

Calories:50.71kcal
2.54%
Fat:1.13g
1.73%
Saturated Fat:0.16g
0.99%
Carbohydrates:7.27g
2.42%
Net Carbohydrates:3.88g
1.41%
Sugar:0.28g
0.31%
Cholesterol:0mg
0%
Sodium:154.96mg
6.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.15g
6.29%
Fiber:3.39g
13.57%
Folate:53.43µg
13.36%
Vitamin B1:0.13mg
8.36%
Manganese:0.16mg
7.81%
Phosphorus:64.48mg
6.45%
Copper:0.1mg
5.22%
Iron:0.91mg
5.08%
Zinc:0.62mg
4.13%
Magnesium:16.34mg
4.09%
Vitamin B6:0.07mg
3.42%
Potassium:115.69mg
3.31%
Selenium:1.72µg
2.46%
Vitamin B5:0.24mg
2.36%
Vitamin B3:0.4mg
1.99%
Vitamin C:1.51mg
1.83%
Vitamin B2:0.03mg
1.53%
Calcium:13.04mg
1.3%
Source:My Recipes