This Middle Eastern dip is traditionally made with chickpeas, tahini, lemon juice, and olive oil; it lends itself to several variations. Prepare and refrigerate it a day ahead; let it stand at room temperature for 30 minutes before serving. Garnish with a lemon wedge and fresh parsley sprig, and serve with Spicy Baked Pita Chips.
2 (15.5-ounce) cans no-salt-added chickpeas (garbanzo beans), rinsed and drained
2 garlic cloves, crushed
1/2 cup water
1/4 cup tahini (sesame seed paste)
3 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
3/4 teaspoon salt
1/4 teaspoon black pepper
How to Make It
Place beans and garlic in a food processor; pulse 5 times or until chopped. Add 1/2 cup water and remaining ingredients; pulse until smooth, scraping down sides as needed.
Feta-Baked Hummus: Combine Traditional Hummus, 1/2 cup (2 ounces) crumbled reduced-fat feta cheese, 1/4 cup chopped fresh parsley, and 1/2 teaspoon ground cumin. Transfer mixture to an 8-inch square baking dish coated with cooking spray. Sprinkle with 1/2 cup (2 ounces) crumbled reduced-fat feta cheese. Bake at 400° for 25 minutes or until lightly browned. Garnish with parsley sprigs. Yield: 4 cups (serving size: about 2 tablespoons).
CALORIES 44 (51% from fat); FAT 5g (sat 6g, mono 1g, poly 6g); PROTEIN 2g; CARB 8g; FIBER 8g; CHOL 1mg; IRON 3mg; SODIUM 109mg; CALC 21mg.
White Bean and Roasted Garlic Hummus: Since this variation calls for roasted garlic, you can just omit the raw crushed garlic cloves from the Traditional Hummus. Remove white papery skin from 2 whole garlic heads (do not peel or separate the cloves). Wrap each head separately in foil. Bake at 350° for 1 hour; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins. Place garlic pulp, Traditional Hummus, and 1 (15-ounce) can rinsed and drained cannellini beans (or other white beans) in a food processor; pulse 5 times or until chopped. Add 1/4 cup water; process until smooth, scraping down sides as needed. Stir in 3/4 teaspoon chopped fresh rosemary. Yield: 5 cups (serving size: about 2 1/2 tablespoons).
CALORIES 45 (40% from fat); FAT 2g (sat 3g, mono 1g, poly 6g); PROTEIN 8g; CARB 3g; FIBER 2g; CHOL 0mg; IRON 4mg; SODIUM 81mg; CALC 16mg.
Spicy Red Pepper Hummus: Cut 2 red bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel and cut into strips. Combine bell peppers, 2 teaspoons chile paste with garlic (such as sambal oelek), 1/2 teaspoon paprika, and 1/8 teaspoon ground red pepper in a food processor; pulse until smooth. Transfer pepper mixture to a serving bowl; stir in Traditional Hummus. Yield: 4 cups (serving size: about 2 tablespoons).
CALORIES 39 (46% from fat); FAT 2g (sat 3g, mono 1g, poly 6g); PROTEIN 4g; CARB 3g; FIBER 1g; CHOL 0mg; IRON 3mg; SODIUM 74mg; CALC 11mg.