By Barbara Day, M.S., R.D., C.N.
One of the participants in my weight loss program called
Waist Watcher’s Guide to Waist Management at my church ask if anyone has any suggestions on good tasting hummus. So, I decided to investigate some recipe ideas and here’s what I came up with.
Hummus is a creamy paste typically made from a combination garbanzo beans (chickpeas), garlic, lemon juice and tahini. Tahini is sesame paste made from toasted sesame seeds. Hummus is an excellent source of protein, dietary fiber and vitamins. There are many variations of
traditional hummus. Some recipes include different types of beans like black beans rather than garbanzo beans while other recipes eliminate sesame seed oil and use another type of nut oil like walnut oil.
Hummus can be used as a dip, as a sandwich spread or as a spread for hot Panini.
Basic Hummus Recipe
Nutritional Information Per Serving: 176 calories, 6 grams protein, 12 grams of fat, 13 grams of CHO, 3 grams of fiber, 288 mg sodium.
Preparation Time: 10 minutes
Serves: 12 – ¼ cup servings
Ingredients
- 4 garlic cloves, minced
- 2 15-oz cans of garbanzo beans (chickpeas), drained & rinsed
- 2/3 cup tahini (homemade or commercial)
- 1/3 cup freshly squeezed lemon juice
- ½ cup water
- ¼ cup olive oil
- ½ tsp salt
Instructions
Combine garlic, garbanzo beans, tahini, lemon juice, ½ cup water, and olive oil in a food processor. Process until smooth. Add salt, starting at a half teaspoon to taste. Refrigerate 1 to 2 hours to allow the flavors to blend.
Shopping List
- garlic cloves
- 2 15-oz cans of garbanzo beans (chickpeas)
- tahini (homemade or commercial)
- lemon
- olive oil
Serve with raw vegetables like carrots, green & red pepper, broccoli, celery, etc, whole grain crackers, or with pita bread or homemade pita crisps.
Fresh Vegetable Hummus
Nutritional Information Per Serving: 83 calories, 3 grams protein, 3 grams of fat, 11 grams of CHO, 2 grams of fiber, 108 mg sodium.
Preparation Time: 10 minutes
Ready to Eat Time: 1 hour & 10 minutes
Serves: 12
Ingredients
- 4 garlic cloves
- ¼ cup tahini paste (homemade or commercial)
- 1 lemon juiced
- 1 tsp extra-virgin olive oil
- 1 (15-oz) can garbanzo beans, drained & rinsed
- 1 cucumber, coarsely chopped or green or red pepper chopped*
- Salt and pepper to taste
- 1 pinch paprika
Instructions
Put garlic, tahini paste, lemon juice, and olive oil into a blender or food processor. Blend until smooth. Add garbanzo beans and chopped cucumber or chopped pepper. Puree until smooth. Then add salt and pepper...
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