Low Fat Hummus

Here’s a makeover recipe for Hummus I found in a very old issue of Vegetarian Times (May 1995) — (sorting through old boxes of junk can be full of surprises)

A more healthful hummus that can be used as a veggie dip, spread on low fat whole grain bread, or stuffing for mushroom caps, celery or other hors d’ oeuvres.

Comparison:
Low Fat Hummus: 15 calories per tablespoon, 0.4 grams of fat per tablespoon or 23% of calories from fat. 2 grams carb.

Traditional hummus: 49 calories per tablespoon, 3 gram s of fat, 61% of calories from fat, 3 grams carb.

The Recipe

16 oz can chickpeas, drained and liquid reserved
2 Tbls tahini or cashew butter
2 cloves garlic
juice of 1 lime
juice of 1/2 lemon
1/3 cup very coarsely chopped fresh parsley leaves
1/3 cup very coarsely chopped fresh mint leaves
1/4 tsp dried rosemary
1/8 tsp cayene pepper
Salt and freshly ground pepper to taste

Makes 3 cups
Place chickpeas, tahini (or cashew butter), garlic, lime and lemon juice in food processor. Pulse on and off until chickpeas are coarsely chopped. With processor running, slowly pour in enough of reserved chickpea liquid to make mixutre thick but still spreadable. Add herbs, salt and pepper, pulse until herbs are finely chopped and well distributed.

Will keep 1 week in covered container in refrigerator.

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