Hummus With Whole-wheat Pizza Crust Wedges
The next time you entertain, surprise all your guests with this nutrient-rich dip. It’s filled with everyone’s favorite pizza flavors, yet it contains a fraction of the fat and calories found in pizza! It’s so easy to make, and it starts with a traditional hummus base -- chickpeas and tahini, also known as sesame paste -- and includes tomato paste, Italian seasoning and garlic. Whole-wheat pita pockets cut into wedges stands in for the pizza crust.
Makes about 16 servings of 1/4 cup dip and 3 wedges
2 15-ounce cans chickpeas, rinsed and drained (reserve 1 cup liquid)
2 tablespoons tahini
1 tablespoon olive oil
3 tablespoons red wine vinegar
1 tablespoon honey
1/4 cup + 1 tablespoon tomato paste
1/4 cup grated Parmesan cheese
4 moist sundried tomatoes, coarsely chopped
3 large garlic cloves, coarsely chopped
1 tablespoon dried Italian seasoning
1/2 teaspoon onion powder
3/4 teaspoon salt
Olive oil and chopped Italian parsley (optional hummus garnish)
Whole-wheat Pizza Crust Wedges
6 whole pita pockets (6-inch diameter)
1 large garlic clove, peeled and smashed slightly
1 tablespoon olive oil
1/2 teaspoon crushed red pepper (optional)
1. Add all hummus ingredients to large food processor bowl along with 1/2 cup reserved chickpea liquid.
2. Puree until all ingredients are thoroughly combined and mixture is just starting to become smooth.
3. Add additional 1/4 cup chickpea liquid, 1 tablespoon at a time, until desired hummus texture is reached. Refrigerate hummus while preparing crust wedges, but serve hummus at room temperature.
4. Preheat oven to 375 F. Rub pitas thoroughly with slightly smashed garlic clove. Brush with olive oil and sprinkle with crushed red pepper if desired.
5. Cut each circle into eight wedges and arrange in a single layer on one or two large baking sheets.
6. Bake until browned and slightly crispy, about 12 to 16 minutes. Serve warm or at room temperature; store in airtight bag or container.
Nutrition information (per serving)
6 g protein
27 g carbohydrates
5 g fat (0.5 g saturated)
2 mg cholesterol
434 mg sodium
198 mg potassium
41 mg calcium
1.8 mg iron
130 IU vitamin A
4 mg vitamin C
4.5 g fiber
Kim Galeaz is a registered dietitian, the owner of Galeaz Food & Nutrition Communications in Indianapolis, and a frequent contributor to Live Right Live Well. As a culinary-nutrition consultant and spokeswoman, Galeaz is passionate about blending great taste with good health in all of her culinary creations.