Beans are a great ingredient to use to make a variety of different spreads and dips. Chickpeas are especially high in fibre, protein, and folate. The type of fibre in chickpeas is insoluble, so it remains undigested all the way to your colon. Therefore they are a food you definitely want to include on your digestive support list! Mix and match with the vegetables you enjoy and you have a delicious vegetarian lunch! 

Ingredients:

Chickpeas	1 can	1 can
Water	2 Tbsp	30 mL
Romano cheese, grated	¼ cup	60 mL
Lemon juice	2 tsp	10 mL
Red pepper flakes	Pinch	Pinch
Extra virgin olive oil	¼ cup	60 mL
Ground black pepper	pinch	pinch
Avocado, pitted and sliced	½ avocado	½ avocado
Small cucumber, sliced	1	1
Red bell pepper, diced	¼ cup	60 mL
Whole wheat mini pitas	12	12

 

Directions:

1. Combine the chickpeas, water, cheese, lemon juice, salt and red pepper flakes in a food processor and puree until completely smooth, about 5 minutes. While the motor is running, pour in the olive oil and process until fully incorporated and velvety. Season with pepper, to taste.
2. Spoon a small amount of bean spread into toasted pitas. (Put remaining bean spread in an air-tight container.) Add avocado and cucumber slices, or other vegetables of choice and season, to taste, with pepper. Pack in a plastic container to keep from getting squished. Pack in a lunch box and send to school or work!

TIP: Remaining bean spread becomes a dip for vegetables or pita chips, or as another addition layered into your favourite cold cut sandwich.

Makes 4 servings  Ÿ 1 serving = 3 Mini Pitas

Download PDF
View Nutrition Facts 

Adapted from: Food Network

Prepared By: Jennifer Broxterman, Registered Dietitian & Shannon Smith, BScH Foods & Nutrition student
NutritionRx Ÿ Email: info@nutritonrx.ca Ÿ Phone: (519) 520-9549 Ÿ Website:www.nutritionrx.ca

Related posts: