Pinto beans can replace garbanzos in this recipe, giving 3 more grams per half cup. Basil contributes some fiber too but is more a fantastic source of vitamin K. Hummus is quick to make and a tastier and healthier substitute for mayonnaise in any sandwich. You’ll love the simplicity, and your body will love the extra vitamin K, protein and fiber.
Ingredients:
14 oz(s) garbanzo beans -- drained
1/2 cup(s) fresh basil -- add more if desired
1 tbsp lemon juice
1/4 cup(s) olive oil
1/2 cup(s) shredded parmesan -- shredded
1 garlic clove(s) -- crushed
1/4 tsp salt
1 French bread -- whole wheat, sliced
1-2 -- avocado(es) -- sliced
2 tomato(es) -- sliced
8 slice(s) provalone cheese -- cut to fit bread
8 oz(s) lunchmeat -- optional addition
Directions
1. To make pesto, pour all ingredients up to and including salt into food processor. For blenders, add the oil, lemon juice, and then the other ingredients. Mix, adding 1 tsp. of olive oil at a time to loosen if needed. Use 1/2 the garlic to relax the intensity of the flavors, or add a little more for pesto/garlic enthusiasts.
2. Turn on broiler to low. Spread pesto generously on bread and cover with meat (if using) and cheese. Place on baking sheet or pan.
3. Broil until cheese melts. Takes only a few minutes so watch carefully.
4. Take out and top with fresh sliced tomato and fork-mashed avocado slice. Add julienned spinach or any other fresh ingredients you prefer like sprouts, slivered radishes or julienned red bell peppers. Sprinkle with oil and vinegar, salt and pepper.
Serving Suggestion: Pair with a cup of soup or a fresh green fall saladwith honey mustard vinaigrette.Leftover Pesto Hummus Ideas: - Top scrambled eggs for extra flavor, or any sandwich (except PBJ).
- Toss with pasta, or spread on fish.
- Veggie Sandwich:
- Mushroom Chicken Burritos:OTL 2010
“Legumes — a class of vegetables that includes beans, peas and lentils — are among the most versatile and nutritious foods available. Legumes are typically low in fat, contain no cholesterol, and are high in folate, potassium, iron and magnesium. They also contain beneficial fats and soluble and insoluble fiber. A good source of protein, legumes can be a healthy substitute for meat, which has more fat and cholesterol.”
http://www.mayoclinic.com/health/legumes/NU00260One half cup of garbanzo beans will provide approximately 6 grams of fiber, or roughly 1/4 of a woman’s daily need and 1/5 for men.