THE GOOD CARBS KITCHEN

LUPIN HUMMUS 

0:10 Prep • 00:05 cook • 6 Servings • Side • Everyday

INGREDIENTS

120g lupin flakes

Juice of half one lemon

2 heaped tsp dried cumin

6 tbsp extra virgin olive oil

4 garlic cloves

2 tbsp dehulled tahini (optional)

Salt, to taste

METHOD

• Add lupin flakes to a small pot of hot water and bring to the boil, cooking for about 3 minutes
• Once cooked, drain and set aside
• Place lupin flakes, lemon juice, cumin, extra virgin olive oil, garlic and tahini (if using) in a food processor and blend until well-combined
• Add a splash of water if too thick, and salt to taste.

NUTRITION

Per serve (~50g)

Energy 1,090 kJ / 260 Calories; protein 9 g; fat 22.8 g (includes 3.5 g saturated fat; saturated : unsaturated fat ratio = 0.18); carbohydrate 2.8 g (includes 0.9 g sugars and 1.9 g starch); fibre 6.7 g; sodium 12 mg.

Courtesy of The Grains and Legumes Nutrition Council.

HUMMUS, FALAFEL AND SLAW PITA POCKETS

0:05 Prep • 1 Serving • Main Meal • Everyday

INGREDIENTS

• 1 wholemeal pita bread (or wholegrain wrap)
• 1 tablespoon chipotle hummus
• 1 tomato, sliced
• 1 cup kaleslaw (or any other bagged pre-cut slaw)
• 3 store-bought falafels, warmed, sliced in half

METHOD For details, please visit the Healthy Food Guide

NUTRITION

Per serve

Energy 2440 kJ/580 Calories; protein 24.1g; fat 18.3g (includes 4.1g saturated fat saturated : unsaturated fat ratio = 0.29); carbohydrate 65.1g (includes 15.6g sugars and 49.5g starch); fibre 25.9g; sodium 886mg.

RECIPE AND IMAGE

Courtesy of Healthy Food Guide magazine.

For more healthy recipe inspiration and expert advice, visit healthyfood.com