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Free Healthy Recipe - Mushroom Hummus

Gluten free, Low carbohydrate, Low GI, Wheat Free

A twist on traditional hummus, this recipe uses mushrooms to add a great flavour and meatier texture. Spread on sandwiches or use in a mountain bread wrap, or simply enjoy as a dip when friends come over.

Recipe extracted from 'Mushrooms: The great all rounder' by the Australian Mushroom Growers Association Ltd.

Ingredients
½ cup olive oil
1 small brown onion, finely chopped
1 tbsp cumin, ground
400 grams mushrooms, chopped
300 gram can chickpeas, drained and rinsed
1 tbsp tahini
½ lemon juiced
½ cup chives, chopped
wholegrain or spelt crispbread to serve
Method

Heat 2 tbsp olive oil in a non stick pan over medium high heat. Add onion and cumin. Cook, stirring often, for 5 minutes or until the onion is soft.
Increase heat to high. Add mushrooms and cook, stirring occasionally for 5 minutes or until all moisture evaporates.
Set aside to cool.

Meanwhile, place the chickpeas, 2 tbsp yoghurt, tahini, 1 tbsp lemon juice and 1/4 cup oil in a food procesor. Process until smooth. Transfer to a medium bowl. Process the mushroom mixture until finely chopped.

Stir the mushroom mixture, remaining yoghurt and 1/3 cup chives into the chickpea mixture. Season with salt and pepper. Cover and refrigerate for 1 hour or overnight, if time permits.

Sprinkle the remaining chives over the hummus. Drizzle with the remaining 1 tbsp olive oil. Serve with crackers or crispbread.

Makes 8 servings (serve = 0.4 cup)

Scale recipe to serves

Prep Time: 1 hr
Cooking Time: 10 mins
Ready in: 1 hr 10 mins


Suitable for:
Sauce/Condiment, Side Dish, Snack
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Nutritional Information - Per Serve
Kj 863 kj
Calories 206 kcal
Fat 16.7 g
Saturated Fat 2.3 g
Total Carbohydrate 7.1 g
Total Protein 5.7 g
Fibre 3.4 g


Natures Best Belfield

Address: 29 Burwood Rd Belfield
Call us: 9642 5613
Drop in: Monday - Saturday 8am - 6pm Sunday 8am - 5pm
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