Low Sodium Fattet Hummus
Discover a fresh twist on Middle Eastern cuisine with this Low Sodium Fattet Hummus recipe—an irresistible blend of creamy, tangy, and crunchy textures perfect for a healthy yet indulgent meal. This dish starts with a lightened-up hummus base made from low-sodium chickpeas, tahini, fresh lemon juice, garlic, and a dollop of low-fat yogurt for added creaminess. It's layered with crispy whole wheat pita bread, toasted pine nuts, and a drizzle of olive oil, then finished with vibrant garnishes of sumac, paprika, coriander, and freshly chopped parsley. Designed for those mindful of their salt intake, this recipe embraces bold spices and wholesome ingredients without compromising flavor. Quick to assemble and ready in under 30 minutes, serve this delightful dish as a nutritious appetizer, mezze platter centerpiece, or even a light lunch that’s sure to impress!
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Recipe Information
Ingredients
- 1 cup, dried or canned (low sodium) Chickpeas
- 0.25 cup Tahini
- 2 tablespoons, fresh Lemon juice
- 0.5 cup, low-fat and unsweetened Yogurt
- 3 cloves, minced Garlic
- 2 tablespoons Olive oil
- 2 tablespoons Pine nuts
- 2 whole wheat, small slices Pita bread
- 1 teaspoon Sumac
- 1 teaspoon Coriander Powder
- 0.5 teaspoon Paprika
- 2 tablespoons, chopped Parsley
- 0.5 teaspoon, freshly ground Black pepper
Instructions
If using dried chickpeas, soak 1 cup overnight in plenty of water. Rinse and cook in fresh water until tender. Alternatively, use one can of low sodium chickpeas, drained and rinsed.
In a food processor, combine the cooked or canned chickpeas, tahini, lemon juice, and minced garlic. Blend until smooth, adding water a tablespoon at a time if needed to achieve a creamy consistency.
Transfer the hummus to a mixing bowl and stir in the yogurt until well combined. This adds creaminess to the base layer of the Fattet.
Cut the pita bread into small square pieces. Toast them in a non-stick skillet or in an oven at 350°F (180°C) until they are crispy, about 5-7 minutes.
In the same skillet, dry toast the pine nuts over medium heat until they are golden, about 2-3 minutes. Be careful not to burn them.
In a serving dish, spread the chickpea-yogurt mixture evenly.
Top the mixture with an even layer of the toasted pita pieces.
Drizzle olive oil over the top, then sprinkle with sumac, coriander powder, paprika, and freshly ground black pepper.
Finish by garnishing with toasted pine nuts and chopped parsley.
Serve immediately so that the toasted bread remains crisp atop the creamy hummus base.
Nutrition Facts
Calories |
1543 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 86.2 g | 111% | |
| Saturated Fat | 13.2 g | 66% | |
| Polyunsaturated Fat | 9.7 g | ||
| Cholesterol | 7 mg | 2% | |
| Sodium | 655 mg | 28% | |
| Total Carbohydrate | 150.9 g | 55% | |
| Dietary Fiber | 32.6 g | 116% | |
| Total Sugars | 24.1 g | ||
| Protein | 53.6 g | 107% | |
| Vitamin D | 1.5 mcg | 7% | |
| Calcium | 5029 mg | 387% | |
| Iron | 21441.4 mg | 119119% | |
| Potassium | 1639 mg | 35% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
