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Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
This spread is wonderful spread in a whole wheat pita bread and stuffed with a slice of tomato, thinly sliced cucumbers, sliced black olive, and shredded romaine lettuce.
Diet Types: Dairy Free, Low Fat, Vegan, Vegetarian
Ingredients:
  • 1 tablespoon Dijon-style mustard
  • 1 15 1/2 oz. can Chickpeas (garbanzo beans), undrained
  • 1/4 cup onion, diced
  • 1 large clove garlic, coarsely chopped
  • 1 tablespoon extra virgin olive oil
  • 1 1/2 tablspoons lemon juice
  • 1/4 teaspoon salt
  • 1/4 cup chopped parsley
  • Serves: 6
    Cooking Time: Under 15 minutes
    Instructions:
    Place all ingredients, except parsley, in a blender or food processor and blend until smooth. Add parsley and pulse-blend to mix.

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      Nutrition Facts

      Serving Size: 1
      Servings per Recipe: 6
      Amount Per Serving 
      Calories 122
      Calories from Fat 30
       % Daily Value*
      Total Fat 3g5%
        Saturated Fat 0g2%
        Mono Fat 2g 
      Sodium 366mg15%
      Total Carbs 20g6%
        Dietary Fiber 4g15%
      Protein 4g 
      Iron9%
      Calcium3%
      Vitamin B-620%
      Vitamin C10%
      Vitamin E2%
      Vitamin A2%
      Selenium6%
      Manganese25%
      Copper10%
      Zinc6%
      Pantothenic acid3%
      Niacin1%
      Folate15%
      Potassium5%
      Phosphorus8%
      Magnesium7%
      * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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