2 healthy hummus recipes for parties and picnics
These easy hummus recipes are great for beginners and healthier than other dips.
Hummus is a Middle Eastern dip for chips, bread or veggies. It can be spread on crackers or sandwiches. It’s rich in protein, which helps curb your appetite. The chickpeas it contains are low in fat, and the oils in hummus are heart-healthy unsaturated fats. Hummus is a great choice for serving at picnics and barbecues. Or pack a small container in a sack lunch with multigrain bread and some sliced red peppers.
It’s easy to make hummus in a food processor. Once you master a basic recipe, try varying the flavorings (More or less lemon juice? Adding hot sauce?) to this versatile condiment. Here are two fast, easy hummus recipes:
Easy Basic Hummus
Makes 2 cups
1 (15-ounce) can garbanzo beans, drained, liquid reserved
2 ounces fresh jalapeno pepper, sliced (wearing disposable gloves will protect your skin from irritation)
1/2 teaspoon ground cumin
2 tablespoons lemon juice
3 cloves garlic, minced
2 drops sesame oil, or 3 tablespoons tahini (sesame paste, found in ethnic markets)
In a food processor or blender, combine garbanzo beans, jalapeno, cumin, lemon juice, garlic, sesame oil or tahini, and 1 tablespoon of the reserved bean liquid. Blend until smooth. Add more of the reserved bean liquid if you’d like a thinner consistency.
Nutritional information per (1/4-cup) serving:
Calories: 232; carbohydrates: 4.5 grams; cholesterol: 0 milligrams; fat: 6.4 grams, if made with tahini instead of sesame oil; saturated fat: .8 grams; fiber: 10 gram; carbohydrate: 34.4 grams; protein: 11.4 grams; sodium: 0 milligrams (there will be more sodium if you add reserved bean liquid from the can).
Source: Recipe adapted from AllRecipes.com
Black Bean Hummus
Makes 8 servings
1 clove garlic
1 (15-ounce) can black beans; drain and reserve liquid
2 tablespoons lemon juice
1-1/2 tablespoons tahini (sesame paste; found in ethnic markets)
3/4 teaspoon ground cumin
1/2 teaspoon salt (optional — skip if you are following a low-sodium diet)
1/4 teaspoon cayenne pepper
1/4 teaspoon paprika
10 Greek olives (for garnish)
1. Mince garlic in the bowl of a food processor.
2. Add black beans, 2 tablespoons reserved liquid, 2 tablespoons lemon juice, tahini, 1/2 teaspoon cumin, 1/2 teaspoon salt and 1/8 teaspoon cayenne pepper; process until smooth, scraping down the sides as needed.
3. Add additional seasonings and liquid to taste.
4. Garnish with paprika and Greek olives.
Nutritional information per serving (1/8 of recipe)
Calories: 81; carbohydrates: 10.3 grams; cholesterol: 0 milligrams; fat: 3.1 gram; fiber: 4.1 gram; protein: 3.9 grams; sodium: 427 milligrams (if salt is included).
Source: Recipe from AllRecipes.com