Lunch Recipe 'Light But Hearty Hummus Sandwiches'

Preparation time: 12 minutes
4 servings
353 calories per serving, 21% from fat

RealAge effect if eaten 12 times a year:
Silken tofu adds calcium and isoflavones; chickpeas add lots of fiber and very little fat. All of these combine to make you 5.2 days younger.

RealAge-effect ingredients:
Chickpeas, lemon juice, garlic, tofu, salad greens, whole wheat, radishes, olive oil (calcium, isoflavones, potassium, flavonoids, healthy fats)

Ingredients:
• 1 large garlic clove, peeled
• 1 can (15 or 16 ounces) chickpeas (garbanzo beans), rinsed and drained
• 2 tablespoons lemon juice
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon dark sesame oil
• 1⁄2 teaspoon ground cumin
• 1⁄4 teaspoon salt
• 1⁄2 cup (4 ounces) low-fat silken tofu, such as Mori-Nu brand
• 3 tablespoons chopped fresh mint
• 4 whole wheat pita pocket bread loaves (the 6-inch size, not the little ones)
• 2 cups mesclun (assorted young salad greens)
• 1⁄2 cup thinly sliced radishes

Preparation:
To make hummus: With motor running, drop garlic clove through the tube of a food processor and process until minced. Add chickpeas; process until finely chopped. Add lemon juice, olive oil, sesame oil, cumin, and salt; process 30 seconds. Add tofu; process until smooth. Stir in mint.

Cut each pita in half; open pockets. Stuff pockets with half of salad greens and radishes; top with hummus, then remaining salad greens and radishes.

Substitutions: Cilantro may replace the mint, torn romaine lettuce may replace the mesclun, and shredded daikon (a large white radish) may replace the familiar round red radishes. Although cilantro would add that mysterious oomph—a little bit of parsley, a little bit of spice, and little bit of grassy pungency—instead of the sweet brightness of mint, they both work.

Tips: Dark or toasted sesame oil, found in the Asian section of the supermarket, replaces the traditional tahini (sesame seed paste) because the oil has a more intense flavor and fewer calories than tahini. Drizzle dark sesame oil over stir-fries or on top of veggie burgers. You’ll get just enough hint of its perfume to underline the flavor of your food.

Nutritional Analysis
• Total fat (g) 8.6
• Sodium (mg) 526
• Vitamin A (RE) 43
• Fat calories (kc) 78
• Calcium (mg) 257
• Beta-carotene (RE) 67
• Cholesterol (mg) 0
• Magnesium (mg) 58
• Vitamin C (mg) 14
• Saturated fat (g) 1.1
• Zinc (mg) 1.0
• Vitamin E (mg) 3.8
• Polyunsaturated fat (g) 2.6
• Selenium (mcg) 14
• Thiamin B1 (mg) 0.5
• Monounsaturated fat (g) 3.7
• Potassium (mg) 1093
• Riboflavin B2 (mg) 0.3
• Fiber (g) 3.9
• Flavonoids (mg) 0.3
• Niacin B3 (mg) 3.5
• Carbohydrates (g) 82.4
• Lycopene (mg) 0
• Vitamin B6 (mg) 0.12
• Sugar (g) 1.6
• Fish (oz) 0
• Folic acid (mcg) 38
• Protein (g) 30.6
• Nuts (oz) 0
• Vitamin B12 (mcg) 0

This Lunch Recipe was published in 'Cooking The RealAge Way - p155'