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.
- 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)
- Chickpeas (yields 5 to 6 cups):
- Rinse and drain legumes.
- Cover with water and soak for 6 to 8 hours.
- Bring chickpeas to a boil, then lower heat.
- Simmer 30 to 60 minutes until chickpeas are tender.
- Reserve the chickpeas for the recipe. Freeze the remainder in freezer bags.
- Roast pepper:
- Preheat broiler.
- Quarter and seed the pepper. Remove the ribs.
- Place the pepper pieces skin side up on a foil-lined pan.
- Broil until the skin is charred and blistered.
- Enclose pepper pieces in a paper bag to steam them, loosening the skin.
- When cool enough to handle, about 10 minutes, peel the peppers.
- Mix garlic, chickpeas, tahini and lemon juice in a food processor or blender until smooth.
- Add chopped peppers if using them, or add them to the chickpea mixture before processing.
- Adjust juice and garlic to taste.
- 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
Published: February 29,2012