Silken tofu adds calcium and isoflavones; chickpeas add lots of fiber and very little fat—all of these combine make a delicious Light but Hearty Hummus Sandwiche recipe that makes you 5.2 days younger.
Preparation Time: 12 minutes
Cooking Time: 0 minutes
Servings 4
Serving Size:
Ingredients:
1 large clove garlic, peeled
1 can (15 or 16 ounces) chick peas (garbanzo beans), rinsed and drained
2 tablespoons lemon juice
1 tablespoon extra virgin olive oil
1 teaspoon dark sesame oil
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/2 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
1/2 cup thinly sliced radishes
Directions:
With motor running, drop garlic clove through tube in food processor; process 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 bread round in half; open pockets. Stuff pockets with half of salad greens and radishes; top with hummus, then remaining salad greens and radishes.
Tips:
Dark 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 the amount of tahini you would ordinarily need. Drizzle toasted 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.
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. Cilantro would add that mysterious oomph—a little bit of parsley, a little bit of spice, and little bit of grassy pungency—it does so well, instead of the sweet brightness of mint, but they both work.
Nutrition Facts:
Fat Calories: 78.00 g
Total Fat: 8.60 g
Sat. Fat: 1.10 g
Cholesterol: 0.00 mg
Total Carbohydrate: 82.40 g
Fiber: 3.90 g
Sugars: 1.60 g
Protein: 30.60 g