Colourful Open-Faced Lunch
Makes 1 1/2 cups (350 mL) Chickpea Spread and 2 cups (500 mL) Creamy Yogurt Cheese
When a meal is this colourful, easy to prepare, and eminently adaptable, how could it not be the best lunch ever? Women in their midlife and beyond need increased levels of vitamin B12. These delicious spreads build the foundations for colourful, nutritional toppings that fill your meal with vitamin B12 benefits.
DID YOU KNOW? Many health professionals will advise taking a supplement to be sure vitamin B needs are met—particularly for vegetarians or vegans.
Colourful Open-Faced Lunch
Ingredients
- 14 oz (398 mL) can chickpeas, rinsed and drained
- 3 Tbsp (45 mL) nutritional yeast
- 2 Tbsp (30 mL) fresh lemon juice
- 1/2 tsp (2 mL) ground cumin
- 1/2 tsp (2 mL) ground coriander
- 1/4 tsp (1 mL) sea salt
- 1/8 tsp (0.5 mL) cayenne
- 3 cups (750 mL) plain Greek yogurt or
- vegan plain coconut yogurt
- 1 Tbsp (15 mL) minced fresh chives
- 1 Tbsp (15 mL) minced fresh parsley
- 1/2 tsp (2 mL) finely grated lemon zest
- 1/4 tsp (1 mL) sea salt
- Assorted breads of choice, such as whole grain toasts, seeded gluten-free crackers, or thin pumpernickel
- Assorted toppings of choice, such as hard-cooked egg, avocado, smoked salmon, cucumber, sliced fruit, radishes, sprouts, cherry tomatoes, basil, or pickled onions
Nutrition
Per serving:
- calories48
- protein2g
- fat3g
- saturated fat2g
- trans fat0g
- carbohydrates3g
- sugars2g
- fibre0g
- sodium54mg
Directions
01
In food processor or high-speed blender, add chickpeas, yeast, lemon juice, and seasonings. Whirl on and off at high speed until crumbly. Add 1/4 cup (60 mL) water and continue to whirl at high speed, occasionally scraping down sides of bowl with spatula. Add a little more water if needed, until mixture is very smooth and creamy and of spreadable consistency. Transfer to tightly covered container and refrigerate until ready to use. It can be refrigerated for up to a week.
02
Line fine-meshed sieve with several layers of cheesecloth. Straddle sieve over top of bowl, leaving a generous space between the bottom of the bowl and the sieve. Spoon yogurt into lined sieve. Place in refrigerator for up to 2 days, until yogurt has drained out liquid whey, leaving a thickened yogurt cheese in sieve. Discard whey or store in refrigerator and use for another recipe, such as in baking. Transfer yogurt cheese to clean bowl and stir in remaining ingredients to blend. Transfer to tightly covered container and store in refrigerator for up to a week.
03
To serve, spread chickpea mixture or seasoned yogurt cheese on sliced bread and garnish with desired toppings.
Like this recipe?
This recipe is part of the 4 Delectable Recipes That Are Amazing for Women's Health collection.
READ THIS NEXT
SEE MORE »
Purple Cabbage and Apple Soup
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Herb and Greens Frittata
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
Caramelized Fennel and Yogurt Dip
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.
Tempeh and Mango Curry
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.