Low Sodium Fattet Hummus

Indulge in the bold flavors of the Middle East with this Low Sodium Fattet Hummus, a healthier twist on the classic dish. This layered masterpiece combines a creamy chickpea and tahini base enhanced by the tangy addition of low-fat yogurt, topped with crispy toasted whole wheat pita pieces for an irresistible crunch. Delicately seasoned with sumac, coriander, and paprika, and garnished with nutty toasted pine nuts and fresh parsley, this dish is as visually appealing as it is flavorful. With minimal added salt, it's perfect for those seeking a heart-healthy, low-sodium option without compromising on taste. Ready in just 30 minutes, this fattet hummus is ideal for a quick yet impressive appetizer or a light, nutritious main course.

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:10 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup, dried or canned (low sodium) Chickpeas
• 0.25 cup Tahini
• 2 tablespoons, fresh Lemon juice
• 0.5 cup, low-fat and unsweetened Yogurt
• 3 cloves, minced Garlic
• 2 tablespoons Olive oil
• 2 tablespoons Pine nuts
• 2 whole wheat, small slices Pita bread
• 1 teaspoon Sumac
• 1 teaspoon Coriander Powder
• 0.5 teaspoon Paprika
• 2 tablespoons, chopped Parsley
• 0.5 teaspoon, freshly ground Black pepper

Directions

Step 1

If using dried chickpeas, soak 1 cup overnight in plenty of water. Rinse and cook in fresh water until tender. Alternatively, use one can of low sodium chickpeas, drained and rinsed.

Step 2

In a food processor, combine the cooked or canned chickpeas, tahini, lemon juice, and minced garlic. Blend until smooth, adding water a tablespoon at a time if needed to achieve a creamy consistency.

Step 3

Transfer the hummus to a mixing bowl and stir in the yogurt until well combined. This adds creaminess to the base layer of the Fattet.

Step 4

Cut the pita bread into small square pieces. Toast them in a non-stick skillet or in an oven at 350°F (180°C) until they are crispy, about 5-7 minutes.

Step 5

In the same skillet, dry toast the pine nuts over medium heat until they are golden, about 2-3 minutes. Be careful not to burn them.

Step 6

In a serving dish, spread the chickpea-yogurt mixture evenly.

Step 7

Top the mixture with an even layer of the toasted pita pieces.

Step 8

Drizzle olive oil over the top, then sprinkle with sumac, coriander powder, paprika, and freshly ground black pepper.

Step 9

Finish by garnishing with toasted pine nuts and chopped parsley.

Step 10

Serve immediately so that the toasted bread remains crisp atop the creamy hummus base.

Nutrition Facts

Serving size	(613.0g)

Amount per serving	% Daily Value*
Calories	1543.0

Total Fat 86.2g	0%
Saturated Fat 13.2g	0%
Polyunsaturated Fat 9.7g
Cholesterol 7.3mg	0%
Sodium 655.3mg	0%
Total Carbohydrate 150.9g	0%
Dietary Fiber 32.6g	0%
Total Sugars 24.1g
Protein 53.6g	0%

Vitamin D 58.8IU	0%
Calcium 5028.8mg	0%
Iron 21441.4mg	0%
Potassium 1638.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 48.7%

Protein: 13.5%

Carbs: 37.9%