 |
LowFat (no-oil) Hummus
 Print Version |
 Email To A Friend
Ingredients (use vegan versions):
- 1 cup dried chickpeas, soaked overnight and drained
- 1 bay leaf
- 5 cups vegetable stock
- .25 cup fresh lemon juice
- 6 garlic cloves, oven roasted, and 1 clove, chopped
- Zest of one lemon [we don't bother]
- .5 teaspoon ground cumin
- .5 teaspoon ground coriander
- 1/8 teaspoon cayenne
- .5 teaspon freshly ground black pepper
- .5 cup minced fresh parsley
- Salt to taste
Directions:
For a shortcut, start with 2.5 cups of canned beans, drained and
rinsed. This is MUCH better if you cook the beans yourself! The lemon
juice and stock add flavor and lighten the texture.
This recipe is also much better if you roast the garlic. It is easy to
do -- just put your oven on 375 degrees or so and put the cloves, WITH
THE PEEL STILL ON, in until the peels turn a bit black, about 15
minutes. Let them cool and they peel very easily.]
Add beans, bay leaf and vegetable tock to 2-3 quart pot. Bring to
boil, lower heat, and simmer covered for 2.5 hours, or until tender.
After cooking, drain the beans of any remaining liquid and reserve the
stock.
Transfer beans to a food processor and puree. Add lemon juice and
continue to puree. Gradually add some of the reserved bean stock if
a creamier texture is desired. Add the remaining ingredients and mix
well. Add salt to taste and serve a room temperature or chilled.
Humus serving size: 1/3 cup. 140 calories, 2.2 grams fat, 0 cholesterol,
21 mg sodium (plus added salt).
Print |
Back to Vegetarian & Vegetable Recipes |
Back to Main Recipe Page
|
