This Middle Eastern dip is
traditionally made with chickpeas, tahini, lemon juice, and olive oil;
it lends itself to several variations. Prepare and refrigerate it a day
ahead; let it stand at room temperature
for 30 minutes before serving.
Garnish with a lemon wedge and fresh parsley sprig, and serve with Spicy
Baked Pita Chips.
This recipe goes with Feta-Baked Hummus, White Bean and Roasted Garlic Hummus, Spicy Red Pepper Hummus
Ingredients
-
2
(15.5-ounce) cans no-salt-added chickpeas (garbanzo beans), rinsed and drained
-
2
garlic cloves, crushed
-
1/2 cup
water
-
1/4 cup
tahini (sesame seed paste)
-
3 tablespoons
fresh lemon juice
-
2 tablespoons
extra-virgin olive oil
$
-
3/4 teaspoon
salt
-
1/4 teaspoon
black pepper
Preparation
- 1. Place beans and garlic in a food processor; pulse 5 times or
until chopped. Add 1/2 cup water and remaining ingredients; pulse until
smooth, scraping down sides as needed.
- Feta-Baked Hummus: Combine Traditional Hummus, 1/2 cup (2 ounces)
crumbled reduced-fat feta cheese, 1/4 cup chopped fresh parsley, and 1/2
teaspoon ground cumin. Transfer mixture to an 8-inch square baking dish
coated with cooking spray. Sprinkle with 1/2 cup (2 ounces) crumbled
reduced-fat feta cheese. Bake at 400° for 25 minutes or until lightly
browned. Garnish with parsley sprigs. Yield: 4 cups (serving size: about
2 tablespoons).
- CALORIES 44 (51% from fat); FAT 2.5g (sat 0.6g, mono 1g, poly 0.6g);
PROTEIN 2g; CARB 3.8g; FIBER 0.8g; CHOL 1mg; IRON 0.3mg; SODIUM 109mg;
CALC 21mg.
- White Bean and Roasted Garlic Hummus: Since this variation calls for
roasted garlic, you can just omit the raw crushed garlic cloves from
the Traditional Hummus. Remove white papery skin from 2 whole garlic
heads (do not peel or separate the cloves). Wrap each head separately in
foil. Bake at 350° for 1 hour; cool 10 minutes. Separate cloves;
squeeze to extract garlic pulp. Discard skins. Place garlic pulp,
Traditional Hummus, and 1 (15-ounce) can rinsed and drained cannellini
beans (or other white beans) in a food processor; pulse 5 times or until
chopped. Add 1/4 cup water; process until smooth, scraping down sides
as needed. Stir in 3/4 teaspoon chopped fresh rosemary. Yield: 5 cups
(serving size: about 2 1/2 tablespoons).
- CALORIES 45 (40% from fat); FAT 2g (sat 0.3g, mono 1g, poly 0.6g);
PROTEIN 1.8g; CARB 5.3g; FIBER 1.2g; CHOL 0mg; IRON 0.4mg; SODIUM 81mg;
CALC 16mg.
- Spicy Red Pepper Hummus: Cut 2 red bell peppers in half lengthwise;
discard seeds and membranes. Place pepper halves, skin sides up, on a
foil-lined baking sheet; flatten with hand. Broil 15 minutes or until
blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes.
Peel and cut into strips. Combine bell peppers, 2 teaspoons chile paste
with garlic (such as sambal oelek), 1/2 teaspoon paprika, and 1/8
teaspoon ground red pepper in a food processor; pulse until smooth.
Transfer pepper mixture to a serving bowl; stir in Traditional Hummus.
Yield: 4 cups (serving size: about 2 tablespoons).
- CALORIES 39 (46% from fat); FAT 2g (sat 0.3g, mono 1g, poly 0.6g);
PROTEIN 1.4g; CARB 4.3g; FIBER 1g; CHOL 0mg; IRON 0.3mg; SODIUM 74mg;
CALC 11mg.
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