Here I am again with a light recipe that’s absolutely delicious! A nice flatbread with chickpea hummus and vegetables. Dedicated to the column “my diet is different“, here’s a truly tasty dish!
A vegetarian flatbread, light, wholesome but oh-so-good! Easy and quick to prepare, perfect for everyone, even those on a diet.
One of my favorite days on my diet is Thursday, dedicated to flatbread! It’s topped with a thin layer of chickpea hummus. Arugula, cherry tomatoes, and mushrooms complete the dish! Don’t like chickpeas? Replace them with cannellini beans!
Or you can fill your flatbread with 3.5 oz of stracchino cheese and arugula as you like! If you missed the other light recipes dedicated to those on a diet, see below.
Now let’s prepare the light flatbread, with chickpea hummus and vegetables. For this recipe, I used my Turbo Cecofry 4D Healthy by Cecotec.
Other recipes you might be interested in:
- Cost: Economical
- Preparation time: 20 Minutes
- Portions: 1 person, 2 flatbreads of 2.6 oz each
- Cooking methods: Instant pot, Air frying
- Cuisine: Italian
- Seasonality: All seasons
Ingredients
- 2 flatbreads (kamut, 2.6 oz each)
- 5.3 oz cherry tomatoes
- 7.1 oz mushrooms (champignon) (fresh or canned, natural)
- 1.8 oz arugula
- 0.35 oz olive oil
- salt
- bunch chopped parsley
- 2.8 oz canned chickpeas
- 1 teaspoon sesame seeds (not essential)
- lemon juice (a few drops)
- water
- salt
- pepper (only if you like)
Tools
- Blender
- Pan
Steps to Prepare the Light Flatbread
As I have already mentioned, the light recipes I propose come from a personal need!
I decided to follow a diet designed for me by a nutritionist, no DIY!
So I thought of creating light but very tasty dishes to share with you!
The seasonings I use do not have to be followed.
If you don’t need to follow specific diets, feel free to choose based on your habits.
For seasoning the flatbreads I propose today, I used a total of 0.35 oz of olive oil.
To make this recipe accessible to everyone, I propose a version that is not only light but also quick.
We will prepare a Chickpea Hummus without Tahini, so it will be really light!
Take the canned pre-cooked chickpeas and rinse them very well under running water.
Put them in a blender/chopper, add a splash of lemon juice and a couple of tablespoons of water.
Season with salt, pepper (if you like), and a teaspoon of sesame seeds if you have it.
In the absence, use, by choice, a teaspoon of paprika, saffron, cumin, curry, or dried chili.
Blend until you get a creamy texture.
Add very little water only if necessary to achieve the preferred creaminess.
Pour the chickpea cream into a small bowl and season with 0.18 oz of olive oil.
Wash the cherry tomatoes well and chop them. Set them aside.
Rinse the arugula and gently pat dry with a kitchen towel.
Finally, let’s move on to the mushrooms.
You can use canned natural mushrooms or, like I did, fresh mushrooms.
Clean the mushrooms thoroughly and slice them thinly.
I cooked them in my fantastic air fryer Turbo Cecofry 4D Healthy which allows cooking foods without oil.
I set the pan mode for about 20 minutes at 464°F.
To flavor them, I added a clove of garlic and a handful of fresh parsley.
Or cook in a pan with a splash of water for about 25 minutes.
Cover them with a lid for more even cooking.
Once cooked, allow them to cool slightly.
Then combine the mushrooms with the cherry tomatoes, season with the remaining 0.18 oz of olive oil, and adjust salt.
It’s time to assemble our flatbreads!
Lightly heat the Kamut flatbreads on a non-stick pan.
Ration the chickpea hummus and spread it on both flatbreads.
Fill with mushrooms and cherry tomatoes and place the arugula on top.
Just a splash of oil on the arugula and a pinch of salt.
Close the flatbreads and serve! Your super light and super tasty lunch or dinner is ready!
I hope you enjoyed this recipe! See you soon!
