|Black-Eyed Pea-Feta Spread |
Makes 1 3/4 cups / This savory spread, perfect on sandwiches or served as an appetizer, is a good source of protein and fiber, as well as calcium, folate, and vitamin A.
1 1/2 cups cooked black-eyed peas
2 cloves garlic
1/2 cup crumbled, reduced-fat feta cheese
2 1/2 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
1/4 teaspoon sea salt
1/4 teaspoon black pepper
Freshly chopped parsley, for garnish
Water crackers or French bread
1. Combine all ingredients (except parsley and crackers or bread) in a blender or food processor and process until smooth, about 2 minutes. Garnish with fresh parsley. Serve with water crackers or sliced French bread.
FUNctional Kitchen is provided by James Rouse, ND, the creator of Optimum Wellness and The Fit Kitchen, seen weekly on NBC's KUSA television news.
PER SERVING (1/4 cup): 90 cal, 45% fat cal, 5g fat, 1g sat fat, 1mg chol, 3g protein, 9g carb, 2g fiber, 238mg sodium