Engine 2 Diet: Healthy Homemade Hummus

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Nutritional Info
  • Servings Per Recipe: 8
  • 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

View full nutritional breakdown of Engine 2 Diet: Healthy Homemade Hummus calories by ingredient
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Introduction

This is the most basic of the spreads. You can find a variation of this recipe in almost any grocery store, but 95 percent of them are made with either olive oil or tahini (sesame paste), which pushes up the fat content. Your best bet is to take three minutes and make a batch on Sunday that will last you for the week.
From THE ENGINE 2 DIET by Rip Esselstyn. Copyright (c) 2009 by Rip Esselstyn. Used by permission of Grand Central Publishing. All rights reserved.
This is the most basic of the spreads. You can find a variation of this recipe in almost any grocery store, but 95 percent of them are made with either olive oil or tahini (sesame paste), which pushes up the fat content. Your best bet is to take three minutes and make a batch on Sunday that will last you for the week.
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

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)

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.

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Member Ratings For This Recipe


  • Incredible!
    2 of 2 people found this review helpful
    So delicious! And really easy, too! I substituted soy sauce for the tamari. - 3/5/09

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  • Incredible!
    2 of 2 people found this review helpful
    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

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  • Incredible!
    1 of 1 people found this review helpful
    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

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  • Very Good
    1 of 1 people found this review helpful
    sooooo good - 2/25/09

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  • 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

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