Pea Hummus Smashed Toast
Details
- Serves 2
- 14 Ingredients
- 5 Minutes Prep
- Easy
Nutrition per serve
- Energy 1533kJ
- Protein 18.2g
- Fat (total) 18.5g
- - Saturated Fat 26.3g
- Carbohydrate (total) 26.3g
- Fibre 10.9g
- Sodium 322mg
Ingredients
½ cup (120g) rinsed, drained canned salt-reduced chickpeas (garbanzo beans)
½ cup (60g) frozen peas, thawed
1 green onion (scallion), sliced thinly
¼ cup loosely packed fresh mint leaves
1 tablespoon lemon juice
2 teaspoons tahini
1 small clove garlic, crushed
½ teaspoon ground cumin
½ teaspoon boiling water
2 x 40g (1½-ounce) slices soy and linseed bread, toasted
50g (1½ ounces) yellow grape tomatoes, halved
25g (¾ ounce) reduced-fat fetta, crumbled
1 tablespoon seed and nut mix (see tips)
2 tablespoons micro cress
2 teaspoons extra-virgin olive oil
Method
- Process chickpeas, peas, onion, mint, juice, tahini, garlic and cumin with the boiling water until smooth. Season with pepper.
- Spread pea mixture thickly over toast. Top with tomato, fetta, seed mix and cress. Drizzle with oil.
Dietitian Notes / Recipe Tips
We used a seed and nut mix consisting of almonds, sunflower seeds and walnuts. Micro cress is cress harvested at seedling stage. It has small tender green leaves with a strong radish-like flavour. It is available year-round. You can replace it with finely chopped flat-leaf parsley, coriander or watercress.
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Provider Acknowledgement
Image and recipe from The Australian Women’s Weekly, Diabetes, Food For Life by arrangement Bauer Books, a division Bauer Media Australia. Copyright © 2017
