Lightened-Up Hummus

Lightened-Up Hummus 150 Author: Canadian Living Credits: Lightened-Up Hummus 150

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.

  • Portion size 500 servings

Ingredients

  • 3/4 cups fat-free plain yogurt
  • 1 can chickpea drained and rinsed
  • 2 tablespoons lemon juice
  • 1 tablespoon sesame oil
  • 1 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1 pinch cayenne pepper
  • 2 cloves garlic minced
  • 1 tablespoon extra-virgin olive oil
  • 1 pinch paprika

Method

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.

Nutritional facts <b>Per 1 tbsp (15 mL):</b> about

  • Sodium 55 mg
  • Protein 1 g
  • Calories 26.0
  • Total fat 1 g
  • Cholesterol 0 mg
  • Saturated fat trace
  • Total carbohydrate 3 g

%RDI

  • Iron 1.0
  • Fibre 0.0
  • Folate 4.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 1.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 0.0
  • Vitamin C 2.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Lightened-Up Hummus

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