Welcometo Rainbow Bridge Ojai.
Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
This spread is wonderful spread in a whole wheat pita bread and stuffed with a slice of tomato, thinly sliced cucumbers, sliced black olive, and shredded romaine lettuce.
Diet Types: Dairy Free, Low Fat, Vegan, Vegetarian
Ingredients:
  • 1 tablespoon Dijon-style mustard
  • 1 15 1/2 oz. can Chickpeas (garbanzo beans), undrained
  • 1/4 cup onion, diced
  • 1 large clove garlic, coarsely chopped
  • 1 tablespoon extra virgin olive oil
  • 1 1/2 tablspoons lemon juice
  • 1/4 teaspoon salt
  • 1/4 cup chopped parsley
  • Serves: 6
    Cooking Time: Under 15 minutes
    Instructions:
    Place all ingredients, except parsley, in a blender or food processor and blend until smooth. Add parsley and pulse-blend to mix.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 6
    Amount Per Serving 
    Calories 122
    Calories from Fat 30
     % Daily Value*
    Total Fat 3g5%
      Saturated Fat 0g2%
      Mono Fat 2g 
    Sodium 366mg15%
    Total Carbs 20g6%
      Dietary Fiber 4g15%
    Protein 4g 
    Iron9%
    Calcium3%
    Vitamin B-620%
    Vitamin C10%
    Vitamin E2%
    Vitamin A2%
    Selenium6%
    Manganese25%
    Copper10%
    Zinc6%
    Pantothenic acid3%
    Niacin1%
    Folate15%
    Potassium5%
    Phosphorus8%
    Magnesium7%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.