No oil, naturally gluten free!
Why do you need a low fat hummus recipe? Isn’t hummus healthy just as it is? Well, there are certainly parts of regular hummus, like the kind you find in the stores, that are totally healthy. But what’s also in there is usually loads of unnecessary oil that only adds to the calorie and fat content without giving much in return (nutritionally speaking, that is).
And have you looked at the serving size on store bought hummus? 2 Tablespoons. Who eats just two tablespoons of hummus?? Definitely NOT me! I like to load it on. When I make my own, I can!
Jump to 25:35 in this video to see me make low fat hummus and to get some ideas on how we use it in my house.
Not only is it healthier and cheaper to make your own hummus, it really is super simple. Throw a few ingredients in a food processor and out pops a healthy spread that can be used so in so many ways!
- 1 can organic chick peas (also called garbano beans)
- 1 T tahini
- juice of one lemon (more or less depending on how lemony you like it)
- 1 medium clove of garlic, chopped
- ⅛ - ¼ t. cayenne pepper
- 1½ t. cumin
- ½ t. ground coriander
- 1 t. Braggs liquid aminos (sub a little extra salt if you don't have Braggs)
- ½ t. salt (or to taste)
- water, if needed, to achieve desired consistency
- Drain chick peas in a colander and rinse very well. Toss them in the food processor (or blender if you don't have a food processor. Clean up will be harder, and you may have to add a bit more liquid than you like to get it to blend, but it'll be okay).
- Add tahini, lemon, garlic and seasonings.
- Process until smooth, adding water through the feed tube (only if necessary) to make it the consistency you want. Stop the processor frequently to scrape down the sides (do this a few times before adding any water, it may work itself out).
- Let the machine run for quite a long time - the smoother the better.
- Taste for seasoning and add more if needed. The flavors will develop and become more pronounced as it sits in the refrigerator (if it lasts that long!).
This low fat hummus recipe is DEE-LISH, but what do you do with it you ask?
- …slather it on a whole grain bread or wrap, add some of your favorite veggies and you have a sandwich for lunch that is not only good, but good for you
- …scoop it up with crunchy veggies or whole grain crackers (Wasa makes great ones)
- …top a baked potato with it
- …make a Mediterranean pizza using hummus as the “sauce” and load up diced cucumbers, red peppers, onion, broccoli, tomatoes, olives, pine nuts and fresh herbs
- …eat it with a spoon…why not?