Estimated Nutrition (whole recipe, rough)
Counts 8 of 10 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Tahini | 1 tbsp (15g) | 89 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
| Wheat | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 19 oz. can of chickpeas, drained and rinsed
- 3-4 tablespoon tahini
- 4 tablespoon water
- 2 tablespoon lemon juice
- 1-2 small cloves garlic, minced
- 1/4 sea salt (optional)
- 2 tablespoon minced parsley
- 6 whole wheat pitas
- 3 large scallions, thinly sliced
- 3 large ripe tomatoes
- =
Directions
Combine chickpeas, tahini, water, lemon juice, garlic and sea salt (optional) in food processor and process until well blended and smooth. Stir in the parsley. Warm pitas until they are soft; slice almost completely through into two circles. Spread 1/3 c. humus over half of each pita; top with 1/6 of the sliced scallions and slices of 1/2 a tomato. Top with other pita circle and serve. Yields six pitas.