Lightened-Up Hummus
Lightened-Up Hummus
Photography by Matthew Kimura
This recipe makes 2 cups servings
Nutritional Info |
|
|---|---|
| Per 1 tbsp (15 mL): about | - |
| cal | 26 |
| pro | 1 g |
| total fat | 1 g |
| sat. fat | 0 |
| carb | 3 g |
| fibre | 1 g |
| chol | 0 mg |
| sodium | 55 mg |
| % RDI: | - |
| calcium | 1 |
| iron | 1 |
| vit C | 2 |
| folate | 4 |
- Portion size: 2 cups (500 mL)
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.
Ingredients
- 3/4 cup 3/4cupfat-free plain yogurt
- 1 can (19 oz/540 mL) 1can (19 oz/540 mL)chickpeachickpeas, drained and rinsed
- 2 tbsp 2tbsplemon juice
- 1 tbsp 1tbspsesame oil
- 1 tsp 1tspground cumin
- 1/4 tsp 1/4tspsalt
- 1 Pinch 1Pinchcayenne pepper
- 2 2cloves garlic, minced
- 1 tbsp 1tbspextra-virgin olive oil
- 1 Pinch 1Pinchpaprika
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
