Cutting down on salt
doesn't mean you have
to cut out flavour

The best way to cut down on your salt intake is to cook fresh! You’ll find below some easy recipes that are full of flavour and low in salt. They are also recipes that will store well and can be easily prepared at the beginning of the week, so you don’t have to reach for processed foods during the busy working week. Most of them are super simple so get the kids involved and cook up a storm!

Hummus

  • Sodium

    35mg

  • Energy

    590kJ

  • Fat

    10g

  • Sat Fat

    1.5g

  • Sugar

    4g

Ingredients

  • 2 tsp cumin seeds
  • 120 g dried chickpeas, soaked overnight, cooked and drained (or 2 tins of no added salt chickpeas), liquid reserved
  • ½ tsp black pepper
  • ¼ cup olive oil, plus extra for drizzling
  • 2 garlic cloves, peeled and finely chopped
  • juice of a lemon
  • 1 handful of parsley as a garnish
  • 1 pinch cayenne pepper (optional)
  • Carrot sticks (for dipping)

Method

Recipe provided by the Stephanie Alexander Kitchen Garden Foundation in support of the Heart Foundation

  1. Prepare all of the ingredients based on the instructions in the ingredients list.
  2. Roast the cumin seeds in the small frying pan over a low heat until aromatic.
  3. Grind the toasted seeds in the mortar and pestle.
  4. Add the chickpeas and cumin to the food processor and season.
  5. Process for 30 seconds, then add the olive oil, garlic and lemon.
  6. Add a little cooking water or olive oil if needed and blend again to make a soft purée.
  7. Spoon onto serving plates and garnish each one with some torn parsley, cayenne pepper and a little drizzle of oil.
  8. Use carrot sticks as dippers

 

Serves 6