Middle Eastern

Name: Peanut Butter Hummus
Prep time: 20 min
Cook time: 10 min
Yield: 8
Ingredients: 2 cups low-sodium garbanzo beans (chick peas), rinsed; 1/4 cup low-sodium chicken broth; 1/4 cup low-sodium chicken broth; 1/4 cup lemon juice; 2-3 tablespoons Tbsp garlic, diced (about 4–6 garlic cloves, depending on taste; 1/4 cup creamy peanut butter (or substitute other nut or seed butter); 1/4 teaspoon cayenne pepper (or substitute paprika for less spice); 1 tablespoon olive oil; 4 (6½-inch) whole-wheat pitas, each cut into 10 triangles; 1 tablespoon olive oil; 1 teaspoon garlic, minced (about 1 clove) (or ½ tsp garlic powder); 1/4 teaspoon ground black pepper

Peanut Butter Hummus

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Peanut Butter Hummus

Cuisine

Middle Eastern

Prep Time

20 minutes

Cook Time

10 minutes

Servings

Ingredients

2 cups low-sodium garbanzo beans (chick peas), rinsed
1/4 cup low-sodium chicken broth
1/4 cup low-sodium chicken broth
1/4 cup lemon juice
2-3 tablespoons Tbsp garlic, diced (about 4–6 garlic cloves, depending on taste
1/4 cup creamy peanut butter (or substitute other nut or seed butter)
1/4 teaspoon cayenne pepper (or substitute paprika for less spice)
1 tablespoon olive oil

For pita chips:

4 (6½-inch) whole-wheat pitas, each cut into 10 triangles
1 tablespoon olive oil
1 teaspoon garlic, minced (about 1 clove) (or ½ tsp garlic powder)
1/4 teaspoon ground black pepper

Cuisine

Middle Eastern

Prep Time

20 minutes

Cook Time

10 minutes

Servings

Ingredients

2 cups low-sodium garbanzo beans (chick peas), rinsed
1/4 cup low-sodium chicken broth
1/4 cup low-sodium chicken broth
1/4 cup lemon juice
2-3 tablespoons Tbsp garlic, diced (about 4–6 garlic cloves, depending on taste
1/4 cup creamy peanut butter (or substitute other nut or seed butter)
1/4 teaspoon cayenne pepper (or substitute paprika for less spice)
1 tablespoon olive oil

For pita chips:

4 (6½-inch) whole-wheat pitas, each cut into 10 triangles
1 tablespoon olive oil
1 teaspoon garlic, minced (about 1 clove) (or ½ tsp garlic powder)
1/4 teaspoon ground black pepper

Instructions

Preheat oven to 400 ºF.
To prepare the hummus, combine all ingredients for the dip and mix them in a food processor or blender. Puree until smooth.
prepare the chips, toss the pita triangles with the olive oil, garlic, and pepper.
Bake chips on a baking sheet in a 400 ºF oven for 10 minutes, or until crispy. 5 Arrange pita chips on a platter, and serve with the hummus.
Arrange pita chips on a platter, and serve with the hummus.

Share this Recipe

Posted in Recipes, Snacks, Under 500 Calories

Couscous With Carrots, Walnuts, and Raisins

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Couscous With Carrots, Walnuts, and Raisins

Cuisine

Indian, Middle Eastern

Prep Time

5 minutes

Cook Time

12 minutes

Servings

Ingredients

1 cup couscous (try whole-wheat couscous)
1 teaspoon olive oil
2 tablespoons walnuts, coarsely chopped
1/4 teaspoon salt
1/8 teaspoon black pepper
1/2 teaspoon pumpkin pie spice or cinnamon
11/3 cup water
2 tablespoons raisins
1/2 Cup carrots, rinsed, peeled, and shredded or thinly sliced; cut in half

Cuisine

Indian, Middle Eastern

Prep Time

5 minutes

Cook Time

12 minutes

Servings

Ingredients

1 cup couscous (try whole-wheat couscous)
1 teaspoon olive oil
2 tablespoons walnuts, coarsely chopped
1/4 teaspoon salt
1/8 teaspoon black pepper
1/2 teaspoon pumpkin pie spice or cinnamon
11/3 cup water
2 tablespoons raisins
1/2 Cup carrots, rinsed, peeled, and shredded or thinly sliced; cut in half

Instructions

In a 4-quart saucepan over medium heat, cook and stir couscous, olive oil, walnuts, salt, pepper, and spice just until couscous begins to brown.
Slowly add water, then raisins and carrots. Cover. Bring to a boil over high heat.
Remove from the heat, and let stand for 10 minutes.
Fluff with a fork. Serve immediately.

Share this Recipe

Posted in Dinner, Lunch, Recipes, Under 500 Calories

Mediterranean Kabobs

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Mediterranean Kabobs

Course

Main Dish

Cuisine

Greek, Middle Eastern

Prep Time

15 minutes

Cook Time

10 minutes

Servings

Ingredients

2 tbsps olive oil
1 tablespoon garlic, minced (about 2–3 cloves)
2 tablespoons lemon juice
1 tablespoon fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1/2 teaspoon salt

For kabobs:

Course

Main Dish

Cuisine

Greek, Middle Eastern

Prep Time

15 minutes

Cook Time

10 minutes

Servings

Ingredients

2 tbsps olive oil
1 tablespoon garlic, minced (about 2–3 cloves)
2 tablespoons lemon juice
1 tablespoon fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1/2 teaspoon salt

For kabobs:

Instructions

Preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature.
Combine ingredients for marinade, and divide between two bowls (one bowl to marinate the raw meat and one bowl for cooking and serving).
Mix the beef, chicken, onion, tomatoes, and red pepper cubes in one bowl of the marinade and let sit. After 5 minutes, discard remaining marinade.
Place one piece of beef, chicken, tomato, onion, and red pepper on each of the 12 skewers.
Grill or broil on each of the four sides for 2–3 minutes or until completely cooked (to a minimum internal temperature of 145 °F for beef and 165 °F for chicken). Spoon most of the second half of the marinade over the kebabs while cooking.
Serve three skewers per serving. Drizzle the remaining marinade on top of each kebab before serving (use only the marinade that did not touch the raw meat or chicken).

Share this Recipe

Posted in Dinner, Lunch, Recipes

Hummus with Seasonal Vegetables in Lemon Vinaigrette

Cuisine

Middle Eastern

Prep Time

20 min

Servings

Ingredients

Humus

2 cloves garlic roughly chopped
1/4 cup fresh lemon juice
1/4 cup water
1 15 oz can chickpeas rinsed and drained
1/2 cup Tahini (sesame paste)
1 tsp kosher salt
1 dash cayenne pepper ground

Lemon Vinaigrette

1/2 tsp lemon zest grated
2 Tbsp fresh lemon juice
1 1/4 tsp Dijon mustard
1 1/4 tsp white wine vinegar
1 small garlic glove minced
1/3 cup extra-virgin olive oil
1 - 2 pinches Kosher salt and pepper to taste

Cuisine

Middle Eastern

Prep Time

20 min

Servings

Ingredients

Humus

2 cloves garlic roughly chopped
1/4 cup fresh lemon juice
1/4 cup water
1 15 oz can chickpeas rinsed and drained
1/2 cup Tahini (sesame paste)
1 tsp kosher salt
1 dash cayenne pepper ground

Lemon Vinaigrette

1/2 tsp lemon zest grated
2 Tbsp fresh lemon juice
1 1/4 tsp Dijon mustard
1 1/4 tsp white wine vinegar
1 small garlic glove minced
1/3 cup extra-virgin olive oil
1 - 2 pinches Kosher salt and pepper to taste

Instructions

Humus

Combine all ingredients in a food processor or blender until smooth. Scrape the sides with a spatula to ensure there are no lumps. Mixture should be a little thinner than peanut butter. If too thick, add more water, one teaspoon at a time.
Set aside. Hummus is better served at room temperature.
Meanwhile assemble seasonal vegetables to dip into the hummus i.e. marinated artichokes, kalamata olives, carrots, asparagus spears, yellow pepper, grape tomatoes, sugar snap peas, celery, etc

Vinaigrette

In a blender, combine all ingredients except the olive oil and blend until smooth. With the machine on, slowly add the olive oil until emulsified. Pour the vinaigrette over seasonal vegetables and toss to coat. Serve with hummus, pita chips, and tortillas.

Share this Recipe

Posted in Recipes, Snacks