homemade hummus

Posted on October 11, 2011

6



I love hummus. It’s a tasty and filling snack, and it provides protein, fiber, and healthy fats.

Most people assume hummus is guilt free and eat a lot, but a serving size for store-bought hummus is 2 tablespoons.  I’m not sure if anyone eats only 2 tablespoons, and the fat and calories can add up when eating more than the recommended serving size.

I like to make my own hummus since you can control the ingredients (which controls the amount of calories, fat, etc. in a serving).

My hummus recipe is simple.  It doesn’t require that you go out and buy any ingredients that you’ll probably never use (unless you make hummus every week). I leave out the tahini, which is sesame seed paste.  Yes, tahini is healthy, and it’s not too terribly hard to find in the grocery store.  However, tahini is expensive when you’re only using one or two tablespoons from a large jar.

Since I leave out the tahini (which contributes to hummus’ creaminess) and use less oil than usual, my hummus is not as creamy or rich. Don’t worry though because it still tastes delicious, and it’s great for putting on a wrap or using as a dip for vegetables or pita chips.

Note: to make the hummus a little creamier, try taking off the outer skin of the cooked chickpeas. It’s a pain, but it will make it creamier. You can also add more oil.

My favorite hummus flavor has always been roasted red pepper, so naturally, that’s the kind I like to make. Feel free to change it up: leave out the red bell pepper and add olives or roasted garlic; your imagination (or inspiration from store-bought hummus) is the limit.

You’ll need a food processor or blender to make this recipe.  I’m obsessed with my mini-food processor. I use it at least once a week, so I would suggest buying one if you don’t already have one.  (They are pretty inexpensive, too)

Enjoy!

Roasted Red Pepper Hummus

Makes about 2 cups

  • 1 (15 oz) can chickpeas, rinsed and drained (or 1 ¾ cup cooked chickpeas)
  • juice from ½ lemon
  • 2 TBSP olive oil
  • 2 TBSP water
  • ¾ tsp salt
  • 1 ½ tsp minced garlic
  • ¼ tsp salt-free all-purpose seasoning, like The Delicious Dietitian Creole Spice Blend
  • ¼ tsp red pepper flakes
  • 1 large roasted red bell pepper, roughly chopped

In a food processor, combine chickpeas, lemon, olive oil, and water.  Push down sides to make sure all chickpeas are pureed.  Add salt, garlic, seasoning, red pepper flakes, and roasted red pepper.  Process until mixture is pureed to your desired consistency; you can add more lemon juice, olive oil, or water if needed. Top with a drizzle of olive oil and diced red bell pepper if desired.

Serve with pita chips or vegetables.

Meme

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Posted in: Recipes