Low-Fat, Low-Sodium Roasted Red Pepper Hummus

Recipe: Low-Fat, Low-Sodium Roasted Red Pepper Hummus

Summary: Low in both fat and sodium compared to standard hummus, this recipe doesn’t sacrifice taste. Garlic, cumin and lemon provide a savory zip. To tame the garlic, use roasted. If opting for canned chickpeas, adjust the salt, since canned legumes can be high in sodium.

Ingredients

  • 1.5 cups cooked chickpeas from 1 lb dried or 1 can drained and rinsed chickpeas
  • 3 Tbsp Tahini
  • 4 to 5 Tbsp lemon juice
  • 2 cloves garlic, minced
  • 14 tsp cumin
  • 1/4 tsp salt
  • freshly ground pepper to taste
  • up to 1/4 cup nonfat, plain yogurt
  • optional: 1 large red bell pepper, roasted, peeled and chopped, or use bottled (not oil-packed)

Instructions

  1. Chickpeas (yields 5 to 6 cups):
  2. Rinse and drain legumes.
  3. Cover with water and soak for 6 to 8 hours.
  4. Bring chickpeas to a boil, then lower heat.
  5. Simmer 30 to 60 minutes until chickpeas are tender.
  6. Reserve the chickpeas for the recipe. Freeze the remainder in freezer bags.
  7. Roast pepper:
  8. Preheat broiler.
  9. Quarter and seed the pepper. Remove the ribs.
  10. Place the pepper pieces skin side up on a foil-lined pan.
  11. Broil until the skin is charred and blistered.
  12. Enclose pepper pieces in a paper bag to steam them, loosening the skin.
  13. When cool enough to handle, about 10 minutes, peel the peppers.
  14. Hummus:
  15. Mix garlic, chickpeas, tahini and lemon juice in a food processor or blender until smooth.
  16. Add chopped peppers if using them, or add them to the chickpea mixture before processing.
  17. Adjust juice and garlic to taste.
  18. Add yogurt as needed to improve the dip’s texture.

Preparation time: 10 minute(s)

Cooking time: 9.5 minute(s)

Diet tags: Reduced fat

Number of servings (yield): 8

Culinary tradition: Greek

Calories: 86.7

Fat: 4.2

Protein: 4.2

My rating 3 stars:  ★★★☆☆ 1 review(s)

By Mediterranean Book
Published: February 29,2012