Low-Fat Hummus Recipe

Recipe Type: Hummus, Diet, Appetizer

Yields: 6 servings

Prep time: 10 min

Ingredients:

1 (15-ounce can) garbanzo beans (chick peas)

1 tablespoon low-fat (reduced fat) peanut butter

1/3 cup fresh-squeezed lemon juice

1 to 2 cloves garlic, minced 

1/2 teaspoon salt 

1/2 teaspoon ground cumin 

1/2 cup warm water or garbanzo bean liquid

1/4 cup finely-minced parsley leaves 

1 teaspoon sesame seed oil

1 tablespoon ground sumac or paprika for garnish

Preparation:

Drain garbanzo beans and set aside liquid from the can.

In a food processor or blender, place garbanzo beans, peanut butter, lemon juice, garlic, cumin, and salt. Add either 1/4 to 1/2 cup warm water or garbanzo beans liquid (depending on how thick on want your hummus); blend approximately 3 to 5 minutes until pureed. Taste and adjust seasonings to your liking. NOTE: On occasions, I have left the garlic out, and it still tastes great!

Remove to bowl; mix in parsley and sesame seed oil. Refrigerate for several hours before serving.

VARIATION: For an interesting variation, substitute black beans or cannellini beans (Northern beans). Also substitute minced basil leaves for the parsley. Four ounces of minced roasted peppers may also be added.

Makes approximately 1 1/2 cups or 6 servings. 

Serving size = 1/4 cup

 

Low-Fat Hummus - Nutritional Information I cannot guarantee the accuracy of the below information. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.
Item	Amount	Fat Grams	Carb Grams	Calories
garbanzo beans	1 (15-ounce) can	2	38	160
peanut butter, low-fat	1 tablespoon	1.3	7.5	50
lemon juice	1/3 cup	0	8	20
garlic cloves	2	0	2	8
sesame seed oil	1 teaspoon	4	0	40
Recipe Totals		7.3	55.5	278
Recipe makes approximately 1 1/2 cup or 6 servings. Serving size = 1/4 cup Each Serving = 1.2 fat grams, 9.25 carbs, 46.3 calories