Hummus is a dip common in Mediterranean cuisine. Traditionally, it is made from chickpeas, olive oil, tahini, lemon juice, garlic and salt. However, the salt makes it a high sodium food and the olive oil adds calories and fat. However, if you make hummus at home, you can use healthful ingredients that will keep the fat, sodium and calorie content low as in the recipe below. Stick with a serving size of 1/4-cup to fit the healthy hummus into any eating plan.
|Serves||Preparation Time||Cooking Time|
|4 People||5 Minutes||10-15 Minutes|
- 1 can chickpeas,(400 gm can)
- 3 tbsp (tablespoon) fat-free Greek yogurt
- 3 garlic cloves, chopped
- salt to taste,(optional)
- Juice of 1/2 lemon
- Smoked paprika (optional)
- Ground black pepper (optional)
- 1-2 sprigs of parsley and dill for seasoning (optional)
Drain the chickpeas into a sieve set over a bowl to catch the draining liquid.
Add the chickpeas, garlic, salt (if needed) and yogurt into a blender and whizz to smooth.
Add a tbsp of the chickpea liquid at a time until it has a nice creamy consistency.
Scrape into a bowl.
Squeeze lemon juice, stir well and season with spices (optional).
Use fresh as a dip or accompaniment or refrigerate it.
Serving Size 1/4 cup
|Total Fat||1.5 g 2%|
|Carbohydrates||6 g 2%|
|Calories from Fat||14|
|Sodium||125 mg 5%|
|Dietary Fiber||1 g 4%|
*Based on a 2000 calorie diet
- Hummus stays for at least four days in the refrigerator and much longer in the freezer. So don’t think twice, make a larger batch.
- Either cook chickpeas at home without salt or purchase a canned variety that is low in sodium.
- Sesame seeds or tahini paste can be added, but both will add fats and calories to the recipe.
- You can serve with olive oil (½ tsp per serving). But if you want a check on your calories, please refrain from this.