Power Up: Pulses

Power Up: Pulses

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Chickpea Hummus & Black Bean Antojito

– Ingredients-

Chickpea Hummus
1 ½ cup cooked chickpeas (if  canned, rinse and drain)
⅓ cup tahini paste
1 clove garlic, minced
¼ cup fresh lemon juice
3 tsp vegetable oil
½ tsp ground cumin
1 tsp salt
⅓ cup water
½ tsp hot pepper sauce 

Black Bean Antojito
1 – 540 ml can black beans, rinsed and drained
1 lime, squeezed for juice
2 cloves garlic, minced
1 tsp ground cumin
1 tsp ground coriander pinch salt and pepper
1 avocado, pitted and sliced
3 red peppers, roasted and skinned
1 cup grated cheddar cheese
8 10-inch whole wheat tortillas  

 

– Directions –

Chickpea Hummus

  1. Place chickpeas in a blender or food processor with tahini, garlic, lemon juice, oil, cumin and salt. 
  2. Purée, adding just enough water to make the mixture creamy and smooth (may need more than ⅓ cup).  
  3. Add hot pepper sauce (optional). 
  4. Serves 8.

Black Bean Antojito

  1. Mash beans and garlic with a potato masher. Add lime juice, cumin and ground coriander. Season with salt and pepper. Divide into 8 parts.
  2. Spread 1 part of mashed bean mixture over whole tortilla. Add roasted red peppers and avocado evenly around tortilla and sprinkle with one eighth of cheddar cheese. 
  3. Roll up the tortilla. Wrap in plastic wrap tightly and let cool in fridge for 10 minutes to overnight.  
  4. Serves 8.
– Nutritional Analysis –

Chickpea Hummus
(¼ cup serving): calories 107, fat 7.4 g, carbs 8 g, protein 3.2 g, fibre 1.7 g

Black Bean Antojito
(per serving): calories 368, fat 13 g, carbs 50 g, protein 15 g, fibre 9 g

 

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