Low-Fat Roasted Red Pepper Hummus
Nutritional Info
- Servings Per Recipe: 8
- 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
View full nutritional breakdown of Low-Fat Roasted Red Pepper Hummus calories by ingredient
Introduction
This super delicious chickpea spread is perfect as a dip for veggies; spread on whole wheat/whole grain toast or bagel and with thin cucumber slices; spread a thin layer on a wrap, add a light sprinkling of feta cheese, then add romaine, thin cucumber strips and three coarsely chopped kalamata olives - roll and enjoy! This super delicious chickpea spread is perfect as a dip for veggies; spread on whole wheat/whole grain toast or bagel and with thin cucumber slices; spread a thin layer on a wrap, add a light sprinkling of feta cheese, then add romaine, thin cucumber strips and three coarsely chopped kalamata olives - roll and enjoy!Number of Servings: 8
Ingredients
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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, roasted
2 Tbsp sesame tahini
1 tsp. ground cumin
1 pinch cayenne pepper (optional)
water as needed (approx. 1/8 cup)
Directions
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.
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WONDERFUL! I added xtra 1/2 lemon, so 1 1/2. And a drizzle of EVOO. I have a gas stove so I roasted the pepper right on the burner. Smeared on a wrap, w/ cucumber, jersey tomatoes, red onion, all diced tiny. TIP. seed the cuke, and throw all the vegs in a colander so they drain while prepping. - 9/19/16
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