Share    Tweet

Traditional Hummus Made at Home

Hummus is great for summertime because you can use it as a sandwich spread or as a dip for veggies or whole grain pita wedges at outdoor events. It is also great for watching events indoors. This recipe is simple to make, so don’t let the word “tahini” intimidate you. Tahini may sound exotic, but it is a sesame seed paste found in the ethnic section of most grocery stores. Aside from its versatility, hummus contains chick peas and spices that studies show may help reduce cancer risk. Some commercial versions of hummus are high in calories, so here is a lighter alternative.

Lite Hummus Dip

Ingredients:

1 can (15 oz.) chick peas, rinsed and drained
1-2 cloves finely minced garlic (or to taste)
1 Tbsp. sesame tahini
6-8 Tbsp. reduced sodium vegetable broth or water
1-2 Tbsp. fresh lemon juice
1/2 tsp. extra virgin olive oil
Salt and freshly ground black pepper, to taste
Hot pepper sauce, optional

(As always, for the very healthiest recipe choose organic products as much as possible)

Instructions:

In a blender or food processor, place the chick peas, garlic, tahini, broth or water, lemon juice and oil. Blend on high speed until mixture is smooth. Add the salt, pepper and hot pepper sauce to taste, if using. Scoop the mixture into a serving bowl. Dust the hummus lightly with paprika.
 

Makes 1 1/4 cups.
Per 2 tablespoons: 63 calories, 2 g. fat (<1 g. saturated fat), 10 g. carbohydrate, 2 g. protein, 2 g. dietary fiber, 163 mg. sodium.

To return to our list of Healthy Recipes, click HERE.