Thursday, September 29, 2011

Chili Chickpea Mash

I have been having more intestinal tract blockages recently and an abdominal ct scan last week showed the reason for this is because the pancreatic tumor has shifted position is now pressing on my duodenum, though it hasn't grown in size. But it requires that I eat more soluble fiber and less insoluble fiber.  This recipe for chickpea mash is a good example of the type of soluble fiber that works well for me.  Most importantly, it is delicious!  Hummus is another good example of a dip that has the type of soluble fiber that works well for me, but variety in my diet is important for taste, fun and nutrition. 

1 15.5 oz can chickpeas, rinsed and drained
1 small fresh red chili pepper, seeded and thinly sliced
2 Tablespoons chopped flat-leaf parsley
Juice of 1/2 lemon
1/2 Tablespoon olive oil
1/4 cup boiling water                                                                             
salt to taste
freshly ground black pepper
Pinch of cayenne pepper, if desired

Put the chickpeas in a food processor with the chili pepper slices, parsley, lemon juice and olive oil.  Puree to preferred consistency, adding just enough of the boiling water to make a smooth, creamy texture.  Season with salt and pepper, and cayenne pepper, if desired. 

Servings per recipe: 6
Serving Size: 3.3 Tablespoons
Calories: 110
Total Fat: 2 g
Cholesterol: 0 mg
Sodium: 240 mg
Total Carbs: 19 g
Dietary Fiber:  4 g
Protein: 4 g