Try my favorite hummus recipe.
Marlene Koch’s Healthy Hummus is easy, economical, and delicious! It doesn’t have the extra added fat found in many store bought versions. I admit, the tahini is expensive, but a jar lasts a long time.
This recipe is pure goodness. Olive oil provides healthy, non-saturated fat; sesame seeds are rich in omega-3; garlic and lemon provide phyto-nutrients, and garbanzo beans (chickpeas) are rich in fiber and protein.
Hummus is a versatile and delicious way to add more protective nutrients to your diet. Get creative with the vegetables you use to dip. I’ve used peppers, carrots, celery, grape tomatoes, and cucumbers.
Here’s more ways you can use hummus:
- As a dip for veggies and pita bread or chips
- In a sandwich, perhaps with roasted vegetables and sprouts
- On toast, with an egg, and chopped peppers or micro-greens
- On a salad, to dip forkfuls of salad into, or thinned as a salad dressing
- In a grain bowl, with brown rice, leafy greens, hard boiled eggs, walnuts, and plain yogurt
Healthy Hummus
From Eat What You Love by Marlene Koch
Makes 7 servings
INGREDIENTS
1 (15- ounce) canned garbanzo beans, drained and rinsed
2 tablespoons of lemon juice
2 tablespoons tahini
1 teaspoon minced garlic (one clove)
¼ quarter teaspoon salt
pinch of cayenne pepper
1 tablespoon olive oil
3 to 4 tablespoons warm water
1. Placed the garbanzo beans, lemon juice, tahini, garlic, salt and cayenne pepper in a food processor and begin to process. Slowly add olive oil and continue to process for 1 to 1-1/2 minutes or until smooth, or almost smooth.
2. Add 3 tablespoons of water and continue to process until hummus is completely smooth, scraping down the sides of the bowl as necessary. Add remaining water as needed to reach the desired thickness. Remove the hummus from the food processor and place in a bowl3. Cover and chill until ready to serve.
Nutrition information per serving (3 tablespoons):
Calories 95, total carbohydrate 10g, 0g sugar, total fat 5g, protein 3g, fiber 3g, cholesterol 0mg, sodium 90mg
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