Recipe Box

Hummus

Hummus

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.

Ingredients

  • 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

Preparation

  • 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!

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