Hummus Friends Low Fat With 6 Variations Food

OIL-FREE, TAHINI-FREE LOW-FAT HUMMUS

Oil-Free, Tahini-Free Low-Fat Hummus image

Rip Esselstyn's nearly fat-free hummus recipe is an oil-and tahini-free hummus recipe perfect for low-fat or fat-free vegetarians and vegans.

Provided by Jolinda Hackett

Categories Appetizer Side Dish Condiment

Time 5m

Yield 6

Number Of Ingredients 5

Ingredients

1 15-ounce can of chickpeas (rinsed and drained)
2 cloves garlic (chopped)
2 to 3 tablespoons fresh lemon juice
1 teaspoon Bragg Liquid Aminos (or low-sodium tamari )
3 tablespoons water (or vegetable broth )

Steps:

Gather the ingredients.
Using a high-speed blender or food processor, blend all the ingredients into a thick paste. Use a small amount of water as necessary to achieve desired consistency.
Serve chilled or at room temperature. Enjoy.

Nutrition Facts : Calories 102 kcal, Carbohydrate 17 g, Cholesterol 0 mg, Fiber 5 g, Protein 5 g, SaturatedFat 0 g, Sodium 249 mg, Sugar 3 g, Fat 2 g, ServingSize serves 6, UnsaturatedFat 0 g

HUMMUS & FRIENDS (LOW-FAT WITH 6 VARIATIONS)

Hummus & Friends (Low-Fat With 6 Variations) image

This is a super easy hummus recipe in which you don't need tahini and the result is still great tasting & creamy. Not the most amazing hummus in the world but if your into cutting fat & calories this is a great one to munch on. Isa also gives us 6 variations for this hummus. This recipe comes from Isa Chandra Moskowitz's book Appetite for Reduction - 125+ fast & filling low-fat vegan recipes.

Provided by Mindelicious

Categories Beans

Time 10m

Yield 8 serving(s)

Number Of Ingredients 6

Ingredients

1 (15 ounce) can chickpeas, liquid reserved
2 garlic cloves
1 tablespoon olive oil
2 tablespoons fresh lemon juice
1/4 teaspoon salt
1/2 teaspoon paprika (optional)

Steps:

Open the chickpeas and pour off about 4 tbsp of the liquid. Drain the rest of the liquid and rinse the chickpeas. Pusle them in a food processor along with the garlic.
Add the olive oil, lemon juice and pulse. Add 2 tbsp of the reserved liquid, salt, and paprika if using. Blend until very smooth and add in extra liquid a tbsp at a time if need be. Taste for salt & lemon juice. (I ended up adding more lemon juice). Let chill if not using immediately.
**VARIATIONS**.
**Horseradish-Dill Hummus: Add 1 tbsp prepared horseradish with everything else and then pulse in 1/4 cup fresh dill until finely chopped.
**Curried Green Onion Hummus: Add 2-3 tsp curry powder with everything else and then pulse in 1/2 cup chopped green onions until finely chopped.
**Shabby Sheik Hummus: Add 1 tsp ground cumin, 1 tsp smoked paprika, 1/4 tsp cayenne along with all the other ingredients.
**Roasted Red Pepper & Kalamata Hummus: Add 1 roasted red pepper, peeled & seeded (1/4 cup from jar) with everything else and then pulse in 1/4 cup pitted kalamata olives until finely chopped.
**Pizza Hummus: Add 1/4 cup chopped soaked sun-dried tomatoes with everything else and then pulse in 1 cup fresh basil until finely chopped.
**Jalapeno-Cilantro Hummus: Pulse in 1 seeded chopped jalapeno & 1/2 cup fresh cilantro until finely chopped.

Nutrition Facts : Calories 80.1, Fat 2.3, SaturatedFat 0.3, Sodium 231.8, Carbohydrate 12.5, Fiber 2.4, Sugar 0.1, Protein 2.7

LOW FAT GREEK HUMMUS

Low Fat Greek Hummus image

I love hummus and this recipe lets me enjoy it more often without the higher calorie count of some recipes. Serve with warm pita bread and sliced veggies for a nutritious snack.

Provided by CaliforniaJan

Categories Greek

Time 10m

Yield 4-6 serving(s)

Number Of Ingredients 8

Ingredients

1 (15 ounce) can chickpeas (save liquid) or 1 (15 ounce) can garbanzo beans, drained (save liquid)
1 -2 garlic clove, crushed
1 tablespoon lemon juice
1 tablespoon tahini (optional, but if you do not use, increase yogurt by 1 TBLS) or 1 tablespoon low-fat peanut butter, if you prefer (optional, but if you do not use, increase yogurt by 1 TBLS)
1/2 cup plain yogurt
3/4 teaspoon salt
1/2 teaspoon cumin
1 pinch cayenne

Steps:

In a food processor combine beans, tahini (if desired), yogurt, garlic, and lemon juice. Blend well. Add salt, cumin and cayenne and blend to a smooth and creamy dip.
If you hummus is too thick, add a little bit of the liquid from the chickpeas - about a teaspoon at time. Other ways to thin out hummus is by using warm water or olive oil also.

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