This Chickpea Parmesan Spread can be ready in about 20 minutes. Serve it hot or cold depending on your mood and the season. Omit the hot sauce altogether if you have mild taste buds. Conversely, add a bit more hot sauce if you like a little extra heat.

Chickpea Parmesan Spread Prep Time: 20 min
Ready In: 20 min

Servings: 2

½ cup canned Chickpeas, reduced-sodium
2 tbsp freshly grated Parmesan Cheese
1 tsp Olive Oil
¼ tsp Hot Sauce

Drain and rinse the chickpeas. Mash chickpeas with a fork in a small bowl or mix in a blender until smooth.
Mix the Parmesan cheese with the chickpea mixture.
Add oil and hot sauce and blend well. Serve with pita bread crisps.

Tips & Notes
Chickpeas — also known as garbanzo beans — there’s no question that chickpeas are a healthy addition to any diet. Chickpeas are naturally low in fat, high in dietary fiber and rich in vitamins and minerals. Eating chickpeas regularly can help you manage your weight, boost intestinal health and reduce your risk of developing type 2 diabetes.
People who eat legumes are less likely to become type 2 diabetic, according to a study published in the “American Journal of Clinical Nutrition”.
The paper reports on a study that found that women who ate legumes like chickpeas were 40 percent less likely to get type 2 diabetes than women that who didn’t eat legumes. The authors note that the carbohydrates in legumes are digested slowly, reducing the blood sugar peaks and valleys that can contribute to insulin resistance and diabetes.
Eating soluble-rich foods like chickpeas also can reduce your cholesterol levels naturally, reducing your risk of a heart attack or stroke.

Nutritional Information Per Serving
Calories: 92
Total Fat: 3.9g
Saturated Fat: 1.2g
Cholesterol: 0mg
Sodium: 150mg
Total Carbohyrdates: 10g
Dietary Fiber: 4g
Protein: 5g


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Filed under: Recipes for Diabetics

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