Engine 2 Diet: Healthy Homemade Hummus

Name: Engine 2 Diet: Healthy Homemade Hummus Recipe
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Yield: 8
Ingredients: 1 can chickpeas rinsed and drained; 2 cloves garlic chopped; 2–3 tablespoons fresh lemon juice; 1 teaspoon Bragg Liquid Aminos or low-sodium tamari; 3 tablespoons water or vegetable broth; Variations:; Customize by adding one or more of the following:; 2 tablespoons toasted sesame seeds (add 100 calories 9 g fat to the entire recipe); 1 fresh jalapeño seeded and chopped (add 5 calories); 1 roasted seeded and chopped red bell pepper (add 32 calories); 1 cup dark or Kalamata olives (add 360 calories 40 g fat); 1 bunch fresh mint (add 10 calories); 1 cup fresh spinach (add 7 calories); 1 cup cooked eggplant (add 20 calories)

(22)

Minutes to Prepare: 5
Minutes to Cook: 5

Number of Servings: 8

Ingredients

1 can chickpeas, rinsed and drained2 cloves garlic, chopped2–3 tablespoons fresh lemon juice1 teaspoon Bragg Liquid Aminos or low-sodium tamari3 tablespoons water or vegetable brothVariations: Customize by adding one or more of the following:2 tablespoons toasted sesame seeds (add 100 calories, 9 g fat to the entire recipe) 1 fresh jalapeño, seeded and chopped (add 5 calories)1 roasted, seeded, and chopped red bell pepper (add 32 calories)1 cup dark or Kalamata olives (add 360 calories, 40 g fat)1 bunch fresh mint (add 10 calories)1 cup fresh spinach (add 7 calories)1 cup cooked eggplant (add 20 calories)

Directions

Blend all the ingredients into a thick paste, using a small amount of water as necessary to achieve desired consistency. (Editor's note: Use a blender, food processor or an immersion blender.)

Makes eight 1/4-cup servings.

From THE ENGINE 2 DIET by Rip Esselstyn. Copyright (c) 2009 by Rip Esselstyn. Used by permission of Grand Central Publishing. All rights reserved.

Number of Servings: 8

Recipe submitted by SparkPeople user SP_STEPF.

Servings Per Recipe: 8

Nutritional Info Amount Per Serving

Calories: 74.1
Total Fat: 0.7 g
Cholesterol: 0.0 mg
Sodium: 216.2 mg
Total Carbs: 14.3 g
Dietary Fiber: 2.7 g
Protein: 3.1 g

More Recipes Like This

TIME80

CALS183

(656 ratings)

World's Best (and Easiest) Salmon

Forget fancy spices--four ingredients are all you need to make this deliciously simple supper.Submitted by: VRAKLIS

CALORIES 183.1 FAT 5.5 PROTEIN 18 CARBS 14.9 FIBER 0.2

TIME25

CALS114

(779 ratings)

2-Ingredient Pumpkin Muffins

These pumpkin muffins are so simple to make. They will fill your house with a sweet aroma, too!Submitted by: LORILARSENRN

CALORIES 113.8 FAT 0.4 PROTEIN 2.9 CARBS 24.4 FIBER 2

TIME33

CALS201

(474 ratings)

Pulled Chicken BBQ Sandwich

This low-calorie, low-fat version of the classic BBQ sandwich will be a new family favorite!Submitted by: INFJMJ

CALORIES 200.7 FAT 4 PROTEIN 22.1 CARBS 22.8 FIBER 5

TIME30

CALS115

(600 ratings)

100-Calorie Cinnamon Pancakes!

I am known for my pancakes, so trust me on this one!Submitted by: AMROZ123

CALORIES 115.1 FAT 0.4 PROTEIN 9.7 CARBS 18.9 FIBER 3.3

TIME20

CALS166

(1504 ratings)

Garlic Brown Sugar Chicken

This is a delicious chicken recipe that my family lovesSubmitted by: ALECSANDRA

CALORIES 166.4 FAT 8 PROTEIN 19.4 CARBS 4.3 FIBER 0

Member Reviews

TSTRAVIN
So delicious! And really easy, too! I substituted soy sauce for the tamari. - 3/5/09
TAMLIVINGSIMPLY
I have been wanting to try hummus and I am so glad that I did! I did not have any tamari, so I used soy sauce instead. I also added a roasted red pepper. I wasn't too impressed with the hummus by itself, but eaten with a cracker it's a awesome!! I can't wait to try it tomorrow as a sandwich! - 2/26/09
HEIFSCOTT
This is about to become a staple in our fridge. If you are used to the high-fat Middle Eastern version, you'll notice that this isn't nearly as creamy but the lemony tang and healthier nutrition stats make up for the difference. - 6/23/12
BETTS1118
sooooo good - 2/25/09
ELRIDDICK
Thanks for sharing - 1/25/21
4CONNIESHEALTH
great!! - 6/2/19
DINOTHOR
this recipe taste like poop, i had to throw it out. it really is inedible - 3/23/18
ELAINE5523
Very good...I use this as a base for potato salad in place of mayo or oil. A sweet potato added extra creaminess and nutrients. - 7/12/15
CD11343606
This recipe is ridiculously easy and ridiculously delicious, my go-to hummus recipe. I make this in my nutri-bullet and it gets it lovely and "creamy".

For those wondering about tamari, you can find it in Asian supermarkets or substitute with regular soy sauce.

A serving is around 35gm FYI (: - 2/3/15
TRUECOMMITMENT
no need for fat - 2/3/14
CD12861351
I tossed in 1/3 cup kalamata olives, WOW. This hummus is not only tasty, but fat free, and much cheaper than store-bought. Yum! - 9/29/13
KATIECOREY
Great on sandwiches!
- 9/20/13
SUZETHD
Thanks for sharing this! I just watched "Engine 2 Rescue Kitchen" yesterday and was wondering if this recipe was anywhere on here. And it is! :) - 1/3/13
CD12627170
Made this tonight just as written. I love it. will introduce as dip for veggies to family or a spread on crackers & keep my fingers crossed. :) - 10/13/12
PLISTZ
Love it! - 6/25/12
GMARGARITA
Delicious, hearty, satisfying, and flavorful, this lean & clean recipe delivers! - 2/8/12
AMYMICHELLE2
Where can you find tamari? - 4/13/11
ARTCPHOTOS
I've made it with a red roasted pepper and another variation with a cup of fresh spinach leaves yumm to all! - 1/6/11
ELFERSP
this is great - 6/30/09
SCHAUJODY
I just ordered a food processor and will try this recipe as soon as it arrives. The recipe sounds great! - 3/9/09
CATTRINA
have to try this one - 2/28/09
BOOPBETTY7
Haven't tried making hummus but am willing to try this recipe. - 2/25/09