I love hummus! Since I'm
usually trying to lose weight, I created this low-fat,
low calorie version of my regular hummus recipe. I substituted some low-fat peanut butter and a little sesame seed oil to replace the
higher-fat tahini. This low-fat version is so delicious that you won't miss the extra fat!
For more great Low Fat Recipes, Low Calorie
Recipes, Low Carbohydrate recipes, and Diabetic Recipes, check out my
Diet Recipe Index. Also check out my
Nutritional Chart for fat grams, fiber grams, and calories for all your favorite foods.
More delicious
Hummus Recipes and
Appetizer Recipes for more great appetizer ideas.
Low-Fat Hummus Recipe
Recipe Type:
Hummus,
Diet,
Appetizer
Yields: 6 servings
Prep time: 10 min
Ingredients:
1 (15-ounce can) garbanzo beans (chick peas)
1 tablespoon low-fat (reduced fat) peanut butter
1/3 cup fresh-squeezed
lemon juice
1 to 2 cloves
garlic, minced
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/2 cup warm water or garbanzo bean liquid
1/4 cup finely-minced parsley leaves
1 teaspoon
sesame seed oil
1 tablespoon ground sumac or paprika for garnish
Preparation:
Drain garbanzo beans and set aside liquid from the can.
In a food processor or blender, place garbanzo beans, peanut butter, lemon juice, garlic, cumin, and salt. Add either 1/4 to 1/2
cup warm water or garbanzo beans liquid (depending on how thick on want your hummus); blend approximately 3 to 5 minutes until pureed. Taste and adjust
seasonings to your liking. NOTE: On occasions, I have left the garlic out, and it still tastes great!
Remove to bowl; mix in parsley and sesame seed oil. Refrigerate for several hours before serving.
VARIATION:
For an interesting variation, substitute black beans or cannellini beans (Northern beans).
Also substitute minced basil leaves for the parsley. Four ounces of minced roasted peppers may also be added.
Makes approximately 1 1/2 cups or 6 servings.
Serving size = 1/4 cup
Low-Fat
Hummus - Nutritional Information
I cannot guarantee the accuracy of the below
information. All information is intended for your general knowledge only and is not a
substitute for medical advice or treatment for specific medical conditions. You should
seek prompt medical care for any specific health issues and consult your physician before
starting a new fitness regimen. |
|
Item |
Amount |
Fat Grams |
Carb Grams |
Calories |
|
garbanzo
beans |
1
(15-ounce) can |
2 |
38 |
160 |
|
peanut
butter, low-fat |
1
tablespoon |
1.3 |
7.5 |
50 |
|
lemon
juice |
1/3 cup |
0 |
8 |
20 |
|
garlic
cloves |
2 |
0 |
2 |
8 |
|
sesame
seed oil |
1
teaspoon |
4 |
0 |
40 |
|
Recipe
Totals |
|
7.3 |
55.5 |
278 |
Recipe makes approximately
1 1/2 cup or 6 servings.
Serving size = 1/4 cup
Each Serving = 1.2 fat grams,
9.25 carbs, 46.3 calories |
