Hummus has become a very popular dip – it is low in fat, vegetarian and full of protein. Try it with variations, or the traditional way on a toasted pita wedge, baked tortilla or your favorite whole-grain cracker. It’s also a delicious and healthy alternative to mayonnaise on a burger!
Recipe from Radhika Saveri, Marketing Manager, Stouffer’s Lean Cuisine.
- 2 cups of chickpeas, soaked and cooked or canned, drained and rinsed
- 3 tablespoons lemon juice
- 1/4 cup water
- 3 tablespoons tahini (sesame paste)
- dash olive oil
- parsley and lemon slices
Variations – Consider adding
- 1/2-1 teaspoon cumin
- 1/2 teaspoon paprika
- 1/2 teaspoon cayenne pepper
- 1/2 cup roasted peppers (process together with chickpeas)
- 1/2 cup eggplant (cook until tender, peel and cut into chunks and process together with chickpeas)
- 3 cloves roasted garlic
- Place the cooked chickpeas (it’s OK if they’re still warm) in the food processor along with the garlic, lemon juice and water. Process for about a minute, until smooth. If too thick, add more water.
- Stir in the tahini and spices.
- Spread the hummus into a shallow bowl, drizzle with olive oil and garnish with lemon slices and minced parsley.
- Serve chilled, with warm pita bread and/or fresh vegetables.
This recipe serves 8.
Nutritional Analysis (per serving)
- 109 calories
- 5 grams protein
- 12 grams carbohydrates
- 3 grams fat
- 30 milligrams calcium
- Hummus is also high in magnesium, potassium, phosphorous and folate!