Lighter Hummus Recipes

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LIGHT HUMMUS

This is a scrumptious hummus using less oil. It's adapted from Martha Shulman's Mediterranean Light and works well with Brenda's "Middle Eastern Tuna Salad Pitas" or as a dip with raw vegetables.

Provided by Elisabetta47

Categories     Asian

Time 10m

Yield 12 serving(s)

Number Of Ingredients 8



Light Hummus image

Steps:

  • Rinse and drain the beans.
  • Puree beans and garlic in a food processor.
  • Add lemon juice, olive oil, tahini, cumin, salt to taste, and yogurt.
  • Blend until thoroughly smooth.
  • Taste and adjust seasonings, adding more salt, garlic or lemon as desired.
  • Cover and refrigerate for up to 5 days.

Nutrition Facts : Calories 98.1, Fat 4.7, SaturatedFat 0.7, Cholesterol 0.6, Sodium 226.8, Carbohydrate 11.5, Fiber 2.2, Sugar 0.9, Protein 3.3

2 cups canned chick-peas
2 large garlic cloves
5 tablespoons lemon juice
2 tablespoons olive oil
3 tablespoons tahini
1/2 teaspoon ground cumin
1/2-1 teaspoon salt (to taste)
1/2 cup plain low-fat yogurt

LIGHTER HUMMUS

This recipe was originally posted by Zenith. She is no longer active at Zaar, but was a wonderful recipe contributor in her day. Here's what she originally had to say about this recipe: "A lower-fat version of the traditional Middle Eastern chickpea dip/spread. No oil and just enough tahini to give it that characteristic taste. From The Best-Kept Secrets of Healthy Cooking."

Provided by spatchcock

Categories     Spreads

Time 10m

Yield 8-10 serving(s)

Number Of Ingredients 7



Lighter Hummus image

Steps:

  • Using food processor, combine chickpeas, yogurt, tahini, lemon juice, cumin and garlic.
  • Process until the mixture is smooth.
  • Add parsley and continue processing until parsley is finely chopped.
  • Place in covered serving dish and refrigerate for a few hours.
  • Serve with pita bread or crackers, or use as a sandwich spread.

1 (19 ounce) can chickpeas (or 2 cups cooked)
6 tablespoons plain nonfat yogurt
3 -4 tablespoons tahini
3 tablespoons lemon juice (preferably fresh)
1/2 teaspoon ground cumin
2 garlic cloves, crushed (or to taste)
3 tablespoons fresh parsley, chopped (or 2-3 tsp dried parsley)

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