Friday, April 6, 2012

Basil Hummus and Roasted Veggie Stuffed Pitas

When trying to decide on a healthy meal to cook together, my friend Hannah suggested a dish using homemade hummus and roasted veggies. We decided to try a twist on traditional hummus by making a basil hummus and adding spice to the veggies. The result is a delicious sandwich, perfect for lunch or dinner. This meal is packed with fiber, super filling, surprisingly hearty, and as always, yummy.

1 tablespoon Olive Oil
2 1/2 cups chopped Red Bell Pepper (about 2 medium peppers)
1/2 cup peeled and chopped Yellow Onion (about 1/2 of one onion)
1 cup peeled and chopped Carrots (2-3 whole carrots)
3 cups small Broccoli Florets
1/2 teaspoon Kosher Salt
1/2 teaspoon Crushed Red Pepper Flake
1 cup Sweet Basil Hummus (click for recipe)
1/2 cup Reduced-Fat Feta Cheese, crumbled
4 100% Whole Wheat Pita Halves (2 whole pitas, halved)
Preheat oven to 425 degrees. On a foil lined sheet pan, toss chopped veggies (all should be bite-size and approximately the same size), salt, red pepper flake, and olive oil together and spread into an even layer across pan. Roast veggies for 18 to 20 minutes, turning once mid way through cooking.
Once veggies are slightly cooled, fill each pita pocket with 1/4 cup Basil Hummus, 1 1/2 tablespoons of crumbled feta, and 1/4 of the roasted veggies.

Servings: 4; 330 calories per serving (serving size is one pita half stuffed with hummus, veggies, and cheese)

Sweet Basil Hummus Spread

I love the combination of chickpeas, lemon, tahini, and garlic. Hummus is a staple in my diet not only because it's delicious, but also because it's versatile, rich, and packed with fiber. Adding fresh basil gives my classic hummus a delicate, sweet flavor and works perfectly with crisp, perfectly roasted veggies.

1 can Chickpeas, drained and rinsed (reserve the liquid)
2 to 4 tablespoons reserved Chickpea Liquid (start with 2, add more if needed)
2 tablespoons fresh Lemon Juice
2 tablespoons Tahini Paste
1 clove Garlic, peeled and roughly chopped
1/4 teaspoon Kosher Salt
2 tablespoons finely chopped Fresh Basil

Using a food processor or emulsion blender, blend all ingredients together except the basil. Blend to desired consistency, adding reserved chickpea liquid as needed. Once blended add basil and blend until just incorporated.

Servings: 5; 1/4 cup hummus per serving 140 calories per serving