Banana Bread Hummus Spread

GF V DF VG SF May 10, 2023

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Dessert hummus is a great sweet way to enjoy chickpeas. It works really well as a spread on 100% Whole Wheat Bread, on a PBJ, or in your morning oatmeal. They're naturally sweetened with bananas, get healthy fats and protein from the peanut butter, and fiber from the chickpeas. It also works as a great filling for a Banana No-Cream Pie.

BASE
- 15.5oz can (253 g) Chickpeas, drained and rinsed
- 3 medium (330 g) Banana, overripe
- 2 tbsp (32 g) Natural peanut butter, or tahini
- 5 tbsp (30 g) Powdered peanut butter
- 1 tsp (3 g) Cinnamon
- 1 tsp (5 g) Almond extract, or vanilla

OPTIONAL
- 1/2 tsp (2.5 g) Liquid monk fruit

1. The day before, break your bananas into 1" chunks, and add to an airtight bag. Freeze overnight

2. Drain and rinse your chickpeas. Add all ingredients to a food processor, and blend until smooth. Optionally add some sweetener, like 1/2 tsp (2.5 g) liquid monk fruit, 1 tbsp (12 g) granulated monk fruit, or 1 tbsp (21 g) honey

3. If you don't have powdered peanut butter, you can add an additional 2 tbsp (32 g) of peanut butter or tahini

4. Store in an air tight container in the fridge. Use it anywhere you'd use peanut butter, such as spreading on toast, or in your oatmeal.

https://www.poormanprotein.com/recipes/banana-bread-hummus

Description

 Dessert hummus is a great sweet way to enjoy chickpeas. It works really well as a spread on 100% Whole Wheat Bread, on a PBJ, or in your morning oatmeal. They're naturally sweetened with bananas, get healthy fats and protein from the peanut butter, and fiber from the chickpeas. It also works as a great filling for a Banana No-Cream Pie.

Time

Prep Time:

10 minutes

Total Time:

10 minutes

Cost

Total Cost:

Cost per Serving:

$0.12

Ingredients

Serving(s)

Base

15.5oz can Chickpeas, drained and rinsed
3 medium Banana, overripe
2 tbsp Natural peanut butter, or tahini
5 tbsp Powdered peanut butter
1 tsp Cinnamon
1 tsp Almond extract, or vanilla

Optional

1/2 tsp Liquid monk fruit

Instructions

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1. The day before, break your bananas into 1" chunks, and add to an airtight bag. Freeze overnight


2. Drain and rinse your chickpeas. Add all ingredients to a food processor, and blend until smooth. Optionally add some sweetener, like 1/2 tsp (2.5 g) liquid monk fruit, 1 tbsp (12 g) granulated monk fruit, or 1 tbsp (21 g) honey



3. If you don't have powdered peanut butter, you can add an additional 2 tbsp (32 g) of peanut butter or tahini


4. Store in an air tight container in the fridge. Use it anywhere you'd use peanut butter, such as spreading on toast, or in your oatmeal.

Nutrition Facts

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Servings: 19

Serving Size: 2 tbsp (32 g)
Calories: 51

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Total Fat: 1.5g (2 %)
 Saturated Fat: 0.2g (1 %)
 Polyunsaturated Fat: 0.4g
 Monounsaturated Fat: 0.6g
Cholesterol: 0mg (0 %)
Sodium: 40mg (2 %)
Total Carbohydrate: 7.9g (3 %)
 Fiber: 1.7g (6 %)
 Net Carbs: 6.2g
 Total Sugar: 2.8g
  Added Sugar: 0.0g (0 %)
Protein: 2.4g (5 %)

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Vitamin B12: 0.0mcg (0 %)
Vitamin D: 0.0mcg (0 %)
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Calcium: 11mg (1 %)
Iron: 0.3mg (2 %)
Magnesium: 12mg (3 %)
Potassium: 111mg (2 %)

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Glycemic Index:

39.9

Glycemic Load:

2.6

Sources of Inspiration

https://chocolatecoveredkatie.com/want-to-eat-an-entire-bowl-of-cookie-dough/