March is National Nutrition Month, when the Academy of Nutrition and Dietetics reminds everyone to return to the basics of healthy eating. It is also the time of year when the Academy celebrates expertise of registered dietitian nutritionists as the food and nutrition experts.
Most kids love pizza, so why not bring the dish to the table in a new way? This recipe for Pizza Hummus can be used as a dip or spread!
16-ounce can of chickpeas,
drained and rinsed
¼ cup tomato paste
¼ cup water
1 teaspoon dried oregano (or one tablespoon fresh oregano leaves, chopped)
1 teaspoon dried basil (or one tablespoon fresh basil leaves, chopped)
1 tablespoon olive oil
2 tablespoons fresh lemon juice
¼ cup shredded Parmesan cheese
¼ teaspoon crushed red pepper (optional)
1 clove of garlic, minced
¼ teaspoon each salt and pepper
- Place all ingredients into a food processor and puree for 1 to 2 minutes, until smooth and creamy.
- If hummus is too thick to spread on bread or dip vegetables in, thin it with water by adding one tablespoon at a time until you reach the desired consistency.
- Serve hummus as a dip for raw veggies and whole-grain crackers, or as a spread on your favorite sandwich or in a wrap.
- Store extra hummus in an airtight container in the refrigerator.
- For a dairy-free and vegan version, substitute ¼ cup nutritional yeast for the ¼ cup Parmesan cheese.
Serving size: ¼ cup
Calories: 150; Total fat: 5g; Sat. fat: 1g; Chol.: 2mg; Sodium: 401mg; Carb.: 20g; Fiber 1g; Sugars: 2g; Protein 7g; Potassium: 210mg; Phosphorus: 95mg