By WicApproved
WIC Approved Sweet and Savory Hummus
9 steps
Prep:20minCook:20min
Updated at: Thu, 17 Aug 2023 10:38:32 GMT
Nutrition balance score
Great
Glycemic Index
34
Low
Glycemic Load
5
Low
Nutrition per serving
Calories183.8 kcal (9%)
Total Fat11 g (16%)
Carbs15.4 g (6%)
Sugars6.8 g (8%)
Protein6.5 g (13%)
Sodium506.4 mg (25%)
Fiber3.6 g (13%)
% Daily Values based on a 2,000 calorie diet
Ingredients
6 servings
Sweet
0.5 cangarbanzo beans
drained and rinsed
0.33 Cpeanut butter
0.25 CGreek yogurt
plain
2 Tbspcocoa powder
1 Tbspsugar
1 Tbspvanilla extract
1 Tbspwater
red food coloring
optional
Savory
Instructions
Sweet
Step 1
Bring 2 qts of water to a boil in a medium sized sauce pan over medium high heat.
Sauce PanStep 2
Boil the beans for 20 minutes. Strain and rinse with cool water.
CooktopHeatStep 3
Add all ingredients to a food processor and blend for 1 minute. Scrape down the sides and blend for 30 more seconds.
Savory
Step 4
Preheat oven to 450 degrees.
OvenPreheatStep 5
Lightly coat the pepper slices with oil and place on a lined cookie sheet.
Baking sheet
Parchment paperStep 6
On the top rack, bake for 20 minutes or until spots begin to blacken. Let cool.
OvenHeatStep 7
Bring 2 qts of water to a boil in a medium sized sauce pan over medium high heat.
Sauce PanStep 8
Boil the beans for 20 minutes. Strain and rinse with cool water.
Step 9
Add all ingredients to a food processor and blend for 1 minute. Scrape down the sides and blend for 30 more seconds.
Notes
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