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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 297.5
  • Total Fat: 6.2 g
  • Cholesterol: 2.5 mg
  • Sodium: 662.0 mg
  • Total Carbs: 46.4 g
  • Dietary Fiber: 8.8 g
  • Protein: 16.3 g

View full nutritional breakdown of Lower-Fat Silky-Smooth Hummus calories by ingredient
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Lower-Fat Silky-Smooth Hummus

Submitted by: MPODOWITZ
Lower-Fat Silky-Smooth Hummus

Introduction

Reducing the amount of tahini and substituting fat free greek yogurt for olive oil cuts a lot of fat and calories without sacrificing texture or flavor. Adding a pinch of baking soda to soaked and rinsed chickpeas as they boil gives the resulting dish a silky-smooth texture like the hummus in the best Mediterranean restaurants. Reducing the amount of tahini and substituting fat free greek yogurt for olive oil cuts a lot of fat and calories without sacrificing texture or flavor. Adding a pinch of baking soda to soaked and rinsed chickpeas as they boil gives the resulting dish a silky-smooth texture like the hummus in the best Mediterranean restaurants.
Number of Servings: 4

Ingredients

    1 cup dry chickpeas sorted, soaked and rinsed per package directions (yields 3 cups of chickpeas)

    1/4 tsp baking soda

    4 cups water

    1 cup nonfat greek yogurt

    2 Tb prepared tahini

    2 Tb lemon juice

    3-4 cloves garlic, peeled and crushed (adjust to taste)

    Salt to taste

    Ground black pepper to taste

Tips

Serve with fresh vegetables and toasted points for dipping for an easy appetizer or use on sandwiches or in tortilla wraps with fresh veggies for a quick lunch. Add dried cumin, paprika, cayenne pepper, or dill -- or boil the chickpeas with a bay leaf - to enhance the flavor of the hummus without adding calories.


Directions

Place the soaked and rinsed chickpeas, baking soda and water in a pot and bring to a boil over high heat. Reduce heat and simmer the chickpeas for 60 minutes or until tender. Drain chickpeas in a colander and allow to cool.

In a food processor combine chickpeas, tahini, yogurt, garlic, and lemon juice. Pulse to break up chickpeas and then blend until smooth. Add salt and pepper to taste and then blend until evenly mixed.

Thin hummus to your preferred consistency with warm water, added a teaspoon at a time. (You may need to thin the mixture in the food processor while blending to achieve the desired consistency.)

Serving Size: Makes four three-quarter cup servings

Number of Servings: 4

Recipe submitted by SparkPeople user MPODOWITZ.






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