Houmous usually has a very high-fat content as it’s made with lots of olive oil, but this low-fat recipe uses fromage frais as a healthy alternative. This should fill you up until dinner as it contains many slow energy-releasing ingredients
Table of Contents
COOKING TIPS:
This recipe can be served hot as a lunchtime snack, leave the peppers until they are cool enough to handle to peel off the skin.
MORE ABOUT THE RECIPE:
Preparation time: 10 minutes
Cooking time: 15 minutes
Calorie per portion: 149 kcal
Fat per portion: 3g
Of which saturated: 0.1 g
Serves: 4
Suitable for vegetarians
INGREDIENTS:
Chickpeas: 410 g can, drained and rinsed
Garlic : clove, peeled
Chopped coriander: 2 tbsp
Low fat natural fromage frais: 200 g (7 oz)
Tabasco sauce: dash
Red pepper: 1 quartered Orange pepper: 1 quartered
Plum tomatoes: 4, halved
Cougettes: 2-3, sliced
Caster sugar: pinch
Olive oil spray: 4- 6 bursts
Whole meal pitta bread: 4. Toasted to serve
METHOD OF PREPARATION:
1) To make the houmous, tip the chickpea as into the bowl of a food processor and add the garlic, coriander, and forage Frais and puree until smooth. Stir in the Tabasco sauce and seasoning to taste.
2)Turn the grill on to high to cook the vegetables .Lay the vegetables out on a grill rack, skin-side up for the peppers, and cut-side up for the tomatoes. Sprinkle sugar over the tomatoes. Spray 2 – 3 bursts of olive oil over the courgettes.
3)Cook cougerette and pepper under the grill for 7-8 minute.
4) Turn over the peppers and courgettis and spray the courgettis again with another 2- 3 bursts of oil spray . Continue to cook to golden it for the 5 minutes .
5) Cool all the vegetables.
6) Remove the tomato’s skin and place into bowl. Remove the red pepper skins and chop the flesh, and then chop the courgettes, Mix together all the vegetables, seasoning to taste.
7 ) Split the pitta along one side . Fill with the vegetables, top with the houmous, and serve immediately.