homemade hummus and pita chips.
That’s what I thought…
A great, nutritious snack or quick appetizer, there are only 4 ingredients in this recipe: garbanzo beans (chickpeas), tahini (kind of a sesame butter, usually in the refrigerated section or with ethnic foods at the grocery store), lemon juice and garlic. And, if you’re in the mood, you can add extra flavors like sun dried tomatoes, pesto, cilantro and jalapenos, roasted peppers, etc.
Now for the pita chips. I get the whole wheat pita bread, slice them into little wedges, toss them with olive oil and sea salt, and bake them until they are nice and crunchy. It’s easy, nutritious, and is sure to save over buying pre-made.
(serves 8 – makes about 2 cups)
What You’ll Need:
1 can garbanzo beans, drained ($.89 per can)
3 cloves minced garlic (or more if you are really into garlic. just have gum on hand) ($.09 at $.03 per clove)
juice from 1 lemon (free if you grow your own!..or about $.40 per)
4 tablespoons tahini sauce ($.62 at $2.49/16 ounce tub at TJs)
Additional add-ins such as sun dried tomatoes, roasted bell peppers or eggplant, cumin, cilantro, jalapeno peppers, etc.
Place all ingredients in a food processor and process until smooth. Top with a little olive oil, fresh parsley and pine nuts (if you’re feeling extra fancy) when serving.
TOTAL: $2.00 or $.25 per serving. Compare with pre-made hummus…you’ll save a bundle!
136 calories per serving
5.5 grams of fat
6 grams protein
Homemade Seasoned Pita Chips
(serves 12 – about 6-8 chips)
What You’ll Need:
1 bag pita bread (whole wheat at TJs is $1.69)
1/4 cup extra virgin olive oil ($.24 at $.08 per tablespoon)
Preheat oven to 350.
Slice up pita into wedges. Toss with olive oil and sea salt. Place on cookie sheet and bake about 30 minutes or until lightly brown and no longer soft, turning once or twice for even cooking.
TOTAL: $1.93 or $.16 per serving.
125 calories per serving
5 grams of fat
3 grams protein
2 grams fiber