Low-fat Hummus

Low-Fat Hummus Recipe - Vegetarian Food from Arabia

Region / culture: Arabia | Preparation time: 10 minutes | Cooking time: 2.5 hours | Servings: 6 |

Vegetarian diet

Introduction

Hummus is a popular Middle Eastern dip made from chickpeas, tahini, lemon, and garlic. This low-fat hummus recipe is a healthier version of the traditional dish, perfect for those looking to cut back on calories without sacrificing flavor.

History

Hummus has been enjoyed in the Middle East for centuries, with its origins dating back to ancient Egypt. The dish has since spread in popularity worldwide, becoming a staple in many households and restaurants.

Ingredients

1 cup dried chickpeas, soaked overnight and drained
1 bay leaf
5 cups vegetable stock
0.25 cup fresh lemon juice
6 garlic cloves, oven roasted, and 1 clove, chopped
zest of one lemon
0.5 tsp ground cumin
0.5 tsp ground coriander
0.5 tsp freshly ground black pepper
0.5 cup minced fresh parsley
salt to taste

How to prepare

In a 2 – 3 qt (2.84 liter) pot, combine chickpeas, bay leaf, and vegetable stock. Bring to a boil, then reduce heat and simmer covered for 2.5 hours, or until the chickpeas are tender.
Once cooked, drain the chickpeas and set aside the stock.
Transfer the chickpeas to a food processor and blend until smooth.
Add lemon juice and continue blending. Gradually add some of the reserved bean stock for a creamier texture, if desired.
Mix in the remaining ingredients until well combined.
Season with salt to taste and serve at room temperature or chilled.

Variations

For a twist on traditional hummus, try adding roasted red peppers, sun-dried tomatoes, or fresh herbs like basil or cilantro. You can also experiment with different spices like smoked paprika or chili powder for a unique flavor profile.

Cooking Tips & Tricks

To achieve a smooth and creamy texture, be sure to blend the chickpeas thoroughly in a food processor. Adding a bit of the reserved bean stock can help achieve the desired consistency. Adjust the seasonings to taste, adding more lemon juice or spices as needed.

Serving Suggestions

Serve this low-fat hummus with fresh vegetables, pita bread, or whole grain crackers for a healthy and satisfying snack.

Cooking Techniques

Cooking the chickpeas in vegetable stock adds extra flavor to the hummus, while blending the ingredients in a food processor ensures a smooth and creamy texture.

Ingredient Substitutions

If you don't have dried chickpeas on hand, you can use canned chickpeas instead. Just be sure to rinse and drain them well before using. You can also substitute tahini with Greek yogurt for a lower-fat option.

Make Ahead Tips

This hummus can be made ahead of time and stored in an airtight container in the refrigerator for up to a week. Just give it a stir before serving.

Presentation Ideas

Garnish the hummus with a drizzle of olive oil, a sprinkle of paprika, and a few fresh parsley leaves for a beautiful presentation. Serve it in a decorative bowl with a side of fresh vegetables for dipping.

Pairing Recommendations

This low-fat hummus pairs well with a variety of dishes, including falafel, grilled chicken, or roasted vegetables. It also makes a great addition to sandwiches, wraps, or salads.

Storage and Reheating Instructions

Store any leftover hummus in an airtight container in the refrigerator for up to a week. To reheat, simply let it come to room temperature or gently warm it in the microwave for a few seconds.

Nutrition Information

Calories per serving

Calories: 120 per serving

Carbohydrates

Carbohydrates: 20g per serving

Fats

Total Fat: 2g per serving

Proteins

Protein: 5g per serving

Vitamins and minerals

This hummus recipe is a good source of iron, magnesium, and vitamin C.

Alergens

This recipe contains sesame (tahini) and may not be suitable for those with sesame allergies.

Summary

This low-fat hummus is a nutritious and delicious snack or appetizer option, providing a good balance of carbohydrates, fats, and proteins.

Summary

This low-fat hummus recipe is a healthy and flavorful alternative to traditional hummus, perfect for those looking to cut back on calories without sacrificing taste. Enjoy it as a snack, appetizer, or accompaniment to your favorite dishes.

How did I get this recipe?

The first time I saw this recipe, I was immediately drawn to it. It was a recipe for low-fat hummus, a dish I had never tried before but had heard so much about. The ingredients were simple enough - chickpeas, garlic, lemon juice, tahini, and a few spices - but the end result was supposed to be a creamy and flavorful dip that could be enjoyed with vegetables, pita bread, or even as a spread on sandwiches.

I had always considered myself a decent cook, but I had never ventured into the world of making my own hummus. It seemed like a daunting task, with all the soaking and cooking of chickpeas, the blending of ingredients, and the balancing of flavors. But something about this recipe called out to me, urging me to give it a try.

I had acquired the recipe from a friend who had recently started a low-fat diet and was looking for healthier alternatives to her favorite foods. She had raved about this hummus recipe, saying that it was so creamy and delicious that she didn't even miss the added fat. She had given me the recipe with a smile, telling me that she couldn't wait for me to try it and let her know what I thought.

So, one sunny afternoon, I gathered all the ingredients and set to work. I soaked the chickpeas overnight, cooked them until they were tender, and then blended them with garlic, lemon juice, tahini, and a few spices. The smell that wafted through my kitchen was intoxicating - a heady mix of earthy chickpeas, pungent garlic, and tangy lemon.

As I tasted the hummus for the first time, I was blown away by how creamy and flavorful it was. The tahini added a nutty richness, the lemon juice a bright acidity, and the garlic a spicy kick. It was everything I had hoped for and more, a perfect balance of flavors that danced on my tongue.

I couldn't wait to share my creation with my family and friends. I brought the hummus to a potluck dinner that weekend, serving it with a platter of fresh vegetables and warm pita bread. The dish was a hit, with everyone raving about the creamy texture and bold flavors. I was beaming with pride, knowing that I had created something truly special.

From that day on, low-fat hummus became a staple in my kitchen. I experimented with different variations, adding roasted red peppers, sun-dried tomatoes, and even fresh herbs. Each batch was a new adventure, a chance to play with flavors and textures and create something delicious and unique.

I shared the recipe with anyone who would listen, urging them to give it a try and experience the joy of making their own hummus. I taught my grandchildren how to make it, passing down the recipe and the tradition of cooking from scratch. I even started a small business selling my homemade hummus at farmers' markets and local events, spreading the love for this healthy and flavorful dip.

I look back on that first time I made low-fat hummus with fondness and gratitude. It opened up a whole new world of cooking for me, inspiring me to experiment, learn, and create. It taught me that with a little patience and creativity, even the most intimidating recipes can be conquered. And it showed me the power of sharing food and recipes with others, connecting us through the simple joy of a delicious meal.

So, if you ever find yourself hesitant to try a new recipe, remember my story and take a leap of faith. You never know what delicious discoveries await you in the kitchen.