Low-Fat Roasted Red Pepper Hummus
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
1 16 oz. can chick peas (garbanzo beans) Juice from 1 fresh medium-sized lemon (strain seeds out if necessary)1 clove of garlic (only use fresh garlic)1 small/medium fresh red pepper, roasted2 Tbsp sesame tahini1 tsp. ground cumin1 pinch cayenne pepper (optional)water as needed (approx. 1/8 cup)
Cut red pepper in halves or quarters, remove seeds and inside membranes. Place skin side up on a foil-lined baking sheet. Place in oven under pre-heated broiler until skin blisters (about 2-5 minutes, depending on how close to the broiler they are placed, etc - you will need to keep an eye on them). There will be some charred spots on the skin as it blisters. This is OK - it gives the red peppers that wonderful fresh-roasted flavor. Remove from broiler immediately, let cool for a few minutes in a paper bag, then peel skin off.
Drain canned chickpeas in a colander and rinse well with water. There's no need to remove any of the loose "skins" you may find as you rinse the chick peas. They add fiber and will blend away as you prepare the mixture in your food processor.
Juice 1 fresh, medium-sized lemon. Strain seeds from juice if necessary.
Peel 1 medium to large clove of fresh garlic. Cut into quarters.
Combine roasted pepper strips, strained/rinsed chick peas (garbanzo beans), tahini, lemon juice, garlic clove, ground cumin and pinch cayenne in a food processor. Process on high for 1-2 minutes until the mixture has a smooth, creamy texture. Add water by the Tbps as needed for a smooth, thick, creamy consistency.
Hepful Notes/Tips:
Most hummus recipes use olive oil instead of water, but this adds calories. If you want the richer texture and taste the olive oil creates, add one Tbps. extra virgin olive oil and then use water as needed.
Since most canned chick peas are prepared with salt, there's no need to add salt to this recipe. If you must, a pinch of sea salt will do.
Go organic! All of the main ingredients including the the tahini and canned chick peas can be organic.
Flavor booster! Add 5-6 very finely chopped Kalamata olives into the hummus after it has been prepared in the food processor. Kalamata olives are dark eggplant-colored Greek olives.
Don't be tempted to replace fresh-roasted red peppers with bottled/canned roasted red peppers. The flavor and quality that the fresh-roasted red peppers bring to this recipe is what makes it stand out.
Never substitute garlic powder or granulated garlic for the fresh garlic clove. The flavor and quality of the hummus will be compromised/ruined (in my opinion). If you wish, you can substitue roasted garlic cloves for the fresh garlic clove. Since roasted garlic is sweeter and mellower, add 4-5 roasted cloves (or more to taste) instead of one fresh, uncooked clove of garlic.
Drain canned chickpeas in a colander and rinse well with water. There's no need to remove any of the loose "skins" you may find as you rinse the chick peas. They add fiber and will blend away as you prepare the mixture in your food processor.
Juice 1 fresh, medium-sized lemon. Strain seeds from juice if necessary.
Peel 1 medium to large clove of fresh garlic. Cut into quarters.
Combine roasted pepper strips, strained/rinsed chick peas (garbanzo beans), tahini, lemon juice, garlic clove, ground cumin and pinch cayenne in a food processor. Process on high for 1-2 minutes until the mixture has a smooth, creamy texture. Add water by the Tbps as needed for a smooth, thick, creamy consistency.
Hepful Notes/Tips:
Most hummus recipes use olive oil instead of water, but this adds calories. If you want the richer texture and taste the olive oil creates, add one Tbps. extra virgin olive oil and then use water as needed.
Since most canned chick peas are prepared with salt, there's no need to add salt to this recipe. If you must, a pinch of sea salt will do.
Go organic! All of the main ingredients including the the tahini and canned chick peas can be organic.
Flavor booster! Add 5-6 very finely chopped Kalamata olives into the hummus after it has been prepared in the food processor. Kalamata olives are dark eggplant-colored Greek olives.
Don't be tempted to replace fresh-roasted red peppers with bottled/canned roasted red peppers. The flavor and quality that the fresh-roasted red peppers bring to this recipe is what makes it stand out.
Never substitute garlic powder or granulated garlic for the fresh garlic clove. The flavor and quality of the hummus will be compromised/ruined (in my opinion). If you wish, you can substitue roasted garlic cloves for the fresh garlic clove. Since roasted garlic is sweeter and mellower, add 4-5 roasted cloves (or more to taste) instead of one fresh, uncooked clove of garlic.
Nutritional Info Amount Per Serving
- Calories: 73.5
- Total Fat: 2.5 g
- Cholesterol: 0.0 mg
- Sodium: 117.1 mg
- Total Carbs: 10.9 g
- Dietary Fiber: 2.3 g
- Protein: 2.7 g
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