Roasted Red Pepper Hummus

  • Time: 35-40 minutes
  • Servings: 5
  • Serving Size: 2.5 ounces
  • Stage: 4 Post-Op (Soft Foods)

INGREDIENTS:

  • Red bell pepper - 2 medium (280 grams)
  • Chickpeas, cooked - 1 1/2 cup (246 grams)
  • Tahini (ground sesame seed paste) - 3 tbsp (45 grams)
  • Garlic clove - 1 medium (4 grams or 1 tsp minced garlic)
  • Lemon, juice only - 1/4 medium (12 grams)
  • Paprika, ground - 1 tsp
  • Sea salt - 1/2 tsp
  • Black pepper, ground - 1/4 tsp
  • Olive oil - 1 tsp (5 grams)

INSTRUCTIONS:

  1. Preheat the oven to 200°C or 400°F.
  2. Cut the red peppers in half and remove the stem and seeds. Place them in a baking sheet with parchment paper or aluminum foil and roast for 20-25 minutes, or until the skin has charred (burned).
  3. Let the peppers cool off a bit and then peel the skin.
  4. Add the peppers to a food processor or blender, along with the chickpeas (drained) and the rest of the ingredients. Mix until creamy.
  5. Serve and enjoy!

*Note: Divide equally by the listed number of servings. Stays fresh in the refrigerator for about 3 days.

NUTRITION FACTS per serving:

  • Calories 160
  • Protein 7 grams
  • Carbs 20 grams
  • Fat 7 grams
  • Fiber 6 grams
  • Sugar 5 grams
  • Iron 13% DV
  • Calcium 7% DV
  • Sodium 10% DV

DV = Daily Value, Based on diet for healthy adults

Nutritionist notes: Chickpeas and all other legumes are added until this stage because they can provoke gas. If after eating this recipe you are experience some gas and discomfort, it is recommended to wait another week or 2 before trying them again. In the long-term, legumes will play a vital role in your diet given their high content of protein, fiber, and iron. When buying canned chickpeas, make sure they are low sodium or have no added salt.

Tags: dairy-free, soy-free, gluten-free, vegan, vegetarian, plant-based, high-fiber, gastric sleeve, vsg, bariatric, recipe

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*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.