Packed with healthy fats, fiber and antioxidants, hummus is a go-to staple for a quick snack or appetizer. The Middle Eastern dish has become a mainstay for Americans seeking a savory dip or creamy spread. The beauty of making it yourself is being able to play around with the recipe. Add your own mix of spices and herbs to suit your taste, and serve it up with warm pita and veggies.
Per 3-ounce serving:
- 298 cal
- 19 g fat (3 g sat)
- 27 g carbs
- 523 mg sodium
- 7 g fiber
- 9 g protein
Total time: 10 minutes
1 (15-ounce) can of chickpeas
Juice of one large lemon
¼ cup roasted sesame tahini
2 tablespoons olive oil
2 garlic cloves, finely chopped
Salt and pepper, to taste
1 tablespoon flat-leaf parsley, chopped
5 black olives, chopped
- Drain the chickpeas and reserve ¼ cup of the liquid. Put the chickpeas in a food processor and blend with lemon juice, gradually adding the chickpea liquid until smooth.
- Add the tahini, half the olive oil, garlic, salt and pepper; blend again until smooth.
- Spoon the hummus into a serving dish and drizzle remaining olive oil on top. Garnish with olives and parsley.
Although a bit more time consuming, peeling the chickpeas will make for a smoother hummus. After draining them, peel the skin off each pea by pinching it between your thumb, index and middle fingers, facing the pointy end in towards your palm. The naked chickpea will pop right out.