Lightened-Up Hummus
Authentic hummus recipes include lots of tahini and olive oil and, although those are healthy ingredients, they are still high in fat and dense in calories. Here, tahini (a sesame seed paste) is replaced with a much smaller amount of sesame oil and a drizzle of olive oil. A typical 2 tbsp (25 mL) serving of hummus has about 89 calories and 5.8 grams of fat, but this one, lightened up with calcium-rich yogurt, has only 52 calories and 2 grams of fat. Pack this dip with vegetable sticks and whole grain pita wedges for a quick and wholesome lunch.
Servings: 2 cups (500 mL)
Ingredients:
| Nutritional Info | |
| Per 1 tbsp (15 mL): about | - |
| cal | 26 |
| pro | 1 g |
| total fat | 1 g |
| sat. fat | trace |
| carb | 3 g |
| fibre | 1 g |
| chol | 0 mg |
| sodium | 55 mg |
| % RDI: | - |
| calcium | 1% |
| iron | 1% |
| vit C | 2% |
| folate | 4% |
-
3/4 cup (175 mL) fat-free plain yogurt
1 can (19 oz/540 mL) chickpeas, drained and rinsed
2 tbsp (25 mL) lemon juice
1 tbsp (15 mL) sesame oil
1 tsp (5 mL) ground cumin
1/4 tsp (1 mL) salt
Pinch cayenne pepper
2 cloves garlic, minced
1 tbsp (15 mL) extra-virgin olive oil
Pinch paprika
Preparation:
Line small sieve with cheesecloth; set over bowl. Add yogurt; drain in refrigerator until reduced by half, about 2 hours.
In food processor, purée yogurt, chickpeas, lemon juice, sesame oil, cumin, salt and cayenne pepper until smooth; scrape into bowl. Stir in garlic. (Make-ahead: Cover and refrigerate for up to 3 days.) Drizzle oil over top; sprinkle with paprika.
Source
Canadian Living Magazine: October 2004
Comment reported
Thank you for reporting this comment as inappropriate.
Back to Comments »