Lighter Hummus Food

LIGHTER HUMMUS

Lighter Hummus image

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 She is no longer active at Zaar, but was a wonderful recipe contributor in her day.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

Ingredients

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)

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.

LIGHT HUMMUS

Light Hummus image

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

Ingredients

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

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

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