Hummus

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Hummus is so popular these days.  Just walk down the refrigerated aisle at your local supermarket if you don’t believe me.  It’s not hard to understand why.  Hummus is high fiber, very tasty, and great as either a snack or a light lunch.

Ingredients:

2 15 oz cans chickpeas (garbanzo beans)
1/4 cup lemon juice (fresh please)
3 cloves garlic, minced
3 tablespoons tahini
2 tablespoons extra virgin olive oil
1 tsp dried parsley

Between the olive oil and tahini this is not low-fat fare. However, the amount of saturated fat is well within heart-healthy guidelines. If it concerns you, simply replace some or all with another moistening agent (i.e. broth, fat free yogurt, etc).

Directions:

Drain beans and rinse well.

Put chickpeas, oil, lemon juice, garlic and tahini into a food processor and puree until smooth.

Pour into a serving bowl and fold in the parsley.

[idea]Drizzle a little bit of sesame oil, and a sprinkle of paprika on top for an extra pretty presentation.[/idea]

Serving:

  • toss a couple of spoonfuls in a pita along with some diced cucumbers, tomatoes and a few spinach leaves
  • use as a dip for raw vegetables – celery, carrots, etc.
  • use as a dip for homemade pita chips (split a pita in half, cut into triangles, and bake at 350 until toasty)

Variations:

  • add a few sundried tomatoes (oil-packed or rehydrated) before pureeing
  • add some roasted peppers before pureeing
  • roast your garlic cloves before adding them to your food processor
  • add a tsp or 2 of horseradish
  • add spices – chili powder, curry, etc.
  • use onion in place of garlic
  • the choices are almost endless

Adapted from:

American Wholefoods Cuisine

You might also enjoy:

One-Dish Vegetarian Meals

The Conscious Cook: Delicious Meatless Recipes That Will Change the Way You Eat

Image: Simon Howden / FreeDigitalPhotos.net

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