Diabetes Truths and Control: diabetes snacks

Diabetes Snacks - Cooker Hummus

best diet recipe for your diabetes

Cooking chickpeas from scratch is the best way to make your own hummus, but it can take hours to soak and cook them yourself. Enter the pressure cooker. Even without an overnight soak, your beans can be done in less than an hour, making this the ultimate last-minute appetizer option.

Ingredients

1½ cups dried chickpeas
6 cups of water
¾ cup lemon juice
½ cup tahini½ cup extra-virgin olive oil, plus more for garnish
1 teaspoon salt
2 cloves garlic, crushed
Chopped fresh parsley for garnish

Method :

Place chickpeas and water in the bowl of a multi-cooker. Cook on high pressure for 45 minutes. Let the pressure release naturally. Reserve 1 cup of the cooking liquid, then drain the chickpeas.

Place the chickpeas, lemon juice, tahini, oil, salt, garlic, and half of the reserved cooking liquid in a food processor. Process until smooth. If the hummus seems thick, add the remaining cooking liquid. Garnish with parsley and a drizzle of olive oil, if desired.

To make ahead: Cover and refrigerate for up to 5 days.
Equipment: Electric pressure cooker (multicooker)

Nutritional facts

Serving size: ¼ cup
Per serving: 152 calories; 11 g fat(1 g sat); 3 g fiber; 11 g carbohydrates; 4 g protein; 9 mcg folate; 0 cholesterol; 2 g sugars; 0 g added sugars; 5 IU vitamin A; 5 mg vitamin C; 26 mg calcium; 1 mg iron; 137 mg sodium; 173 mg potassium
Carbohydrate Servings: ½
Exchanges: 2 fat, ½ lean protein, ½ starch

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