This simple, easy-to-prepare snack is surprisingly rich in heart-healthy nutrients. Soft pita breads are transformed into crisp fingers by grilling. They pair perfectly with the creamy hummus dip.
A recipe for pita crisps with hummus
Preparation and cooking time: about 15 minutes, plus cooling.
- 1 can (475 g/15 oz) chickpeas, drained and rinsed
- 2 ml (1/2 tsp) ground cumin
- 2 garlic cloves, crushed
- 30 ml (2 tbsp) lemon juice
- 10 ml (2 tsp) olive oil
- 160 ml (5 1/2 oz) low-fat sour cream
- Salt and pepper to taste
- Paprika and ground cumin to garnish (optional)
- Lemon wedges to serve
- 6 small pita breads
- 22 ml (1 1/2 tbsp) olive oil
- 30 g (1 1/4 oz) sesame seeds
- Put the chickpeas, cumin, garlic, lemon juice, olive oil and sour cream in a food processor. Blend until very smooth, stopping and scraping down the sides of the container once or twice, 1 to 2 minutes. (Alternatively, place the ingredients in a bowl, preferably with a flat bottom, and puree with a handheld blender. For a slightly chunkier result, mash the chickpeas with a potato masher or fork until quite smooth, then stir in the other ingredients.)
- Season the hummus with salt and pepper to taste, then spoon into a bowl. Cover and keep in the fridge until ready to serve.
- To prepare the pita crisps, preheat the grill to high. Spread out the pita breads on a baking tray and lightly brush the top side with half of the olive oil. Sprinkle with half of the sesame seeds. Grill until both the bread and seeds are golden brown, about 1 minute.
- Turn the pitas over, brush with the remaining olive oil and sprinkle with the remaining sesame seeds. Return to the hot grill and toast until the bread and seeds are golden brown, about 1 minute.
- Using scissors, quickly cut the warm pitas across into 1.5 centimetre (3/4 inch) fingers. Leave to cool and become crisp.
- Sprinkle the hummus with a pinch each of paprika and cumin, if desired, then serve with the pita crisps and lemon wedges.
Note: The pita crisps can be kept in an airtight container for 1 to 2 days.
Each serving provides:
- Key nutrients: 420 calories, 170 calories from fat, 19 g fat, 4 g saturated fat, 0 g trans fat, 13 g protein, 51 g carbohydrates, 9 g fibre, 580 mg sodium.
- Blood pressure nutrients: 8 mg vitamin C, 65 mg magnesium, 320 mg potassium, 118 mg calcium.
Try eggplant dip instead!
- Grill 2 medium eggplants, turning frequently, until soft and charred. Put in a plastic bag and leave until cool enough to handle.
- Cut into quarters and peel. Leave the flesh to drain in a colander for 15 minutes, then gently squeeze out remaining liquid.
- Puree eggplant flesh in food processor with 1 crushed garlic clove, 5 millilitres (1 teaspoon) ground cumin, juice of 1 lemon, 60 millilitres (4 tablespoons) tahini paste, 15 millilitres (1 tablespoon) olive oil, 30 millilitres (2 tablespoons) chopped fresh mint, and salt and pepper.
- Garnish with cayenne pepper and small fresh mint leaves.
A delicious way to make Lebanese flat bread
- Split pita breads through middle and open them.
- Put 30 millilitres (2 tablespoons) toasted sesame seeds, 30 millilitres (2 tablespoons) poppy seeds and 30 millilitres (2 tablespoons) chopped fresh thyme in a mortar. Crush lightly with a pestle.
- Stir in 45 millilitres (3 tablespoons) olive oil. Spread over inner sides of halves.
- Grill until golden brown. Leave to cool. Break into dipping-size pieces.
Hummus is perfect as a tasty appetizer or quick snack. Follow this recipe and give it a try today!