Ingredients:
- 1 garlic clove (9minced)
- 2 lebanese cucumbers (cut into sticks)
- 2 celery ribs (cut into sticks)
- 1/2 red capsicum (cut into strips)
Directions:
- Heat the oil in a medium non-stick saucepan on medium and add the onion and garlic and cook stirring often for 6 to 7 minutes or until the onion softens.
- Add the pumpkin, aple juice and water to the saucepan and cover and bring to a simmer and then reduce the heat to low and cook covered for 20 minutes or until pumpkin is very tender and then set aside for 15 minutes to cool.
- Put the pumpkin mix and hummus in a small food processor and process until almost smooth and transfer to a medium bowl.
- Divide the dip between small bowls and drizzle with sweet chilli sauce and top with the coriander sprigs to serve accompanied with the snow peas, cucumber. celery and capsicum or alternativily put on one large platter and dip in a bowl and everyone help themselves.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 107.67 Kcal (451 kJ) | ||
| Calories from fat | 14.73 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.64g | 3% | |
|---|---|---|---|
| Sodium | 227.83mg | 9% | |
| Potassium | 465.39mg | 10% | |
| Total Carbs | 20.67g | 7% | |
| Sugars | 5.68g | 23% | |
| Dietary Fiber | 6.1g | 24% | |
| Protein | 3.11g | 6% | |
| Vitamin C | 20.4mg | 34% | |
| Iron | 88.1mg | 490% | |
| Calcium | 56mg | 6% | |
| Amount Per 100 g | |||
| Calories | 44.32 Kcal (186 kJ) | ||
| Calories from fat | 6.06 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.67g | 3% | |
|---|---|---|---|
| Sodium | 93.79mg | 9% | |
| Potassium | 191.58mg | 10% | |
| Total Carbs | 8.51g | 7% | |
| Sugars | 2.34g | 23% | |
| Dietary Fiber | 2.51g | 24% | |
| Protein | 1.28g | 6% | |
| Vitamin C | 8.4mg | 34% | |
| Iron | 36.3mg | 490% | |
| Calcium | 23.1mg | 6% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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