Best 2 Lighter Hummus Recipes

Hummus is a delicious and versatile dip or spread made from chickpeas, tahini, and various seasonings. It is a popular appetizer or snack, and it can also be used as a condiment or ingredient in other dishes. However, traditional hummus can be high in calories and fat. If you are looking for a lighter version of hummus, there are a few simple changes you can make to the recipe. For example, you can use low-fat or nonfat yogurt instead of tahini, and you can add more vegetables, such as roasted red peppers or zucchini, to bulk it up. You can also use a food processor or blender instead of a mortar and pestle to make it smoother and creamier, without the added fat of olive oil that is often used to smooth the texture of hummus.

Here are our top 2 tried and tested recipes!

LIGHT HUMMUS

Light Hummus image

This is a scrumptious hummus using less oil. It's adapted from Martha Shulman's Mediterranean Light and works well with Brenda's "Middle Eastern Tuna Salad Pitas" or as a dip with raw vegetables.

Provided by Elisabetta47

Categories Asian

Time 10m

Yield 12 serving(s)

Number Of Ingredients 8

Ingredients

2 cups canned chick-peas
2 large garlic cloves
5 tablespoons lemon juice
2 tablespoons olive oil
3 tablespoons tahini
1/2 teaspoon ground cumin
1/2-1 teaspoon salt (to taste)
1/2 cup plain low-fat yogurt

Steps:

Rinse and drain the beans.
Puree beans and garlic in a food processor.
Add lemon juice, olive oil, tahini, cumin, salt to taste, and yogurt.
Blend until thoroughly smooth.
Taste and adjust seasonings, adding more salt, garlic or lemon as desired.
Cover and refrigerate for up to 5 days.

Nutrition Facts : Calories 98.1, Fat 4.7, SaturatedFat 0.7, Cholesterol 0.6, Sodium 226.8, Carbohydrate 11.5, Fiber 2.2, Sugar 0.9, Protein 3.3

LIGHTER HUMMUS

Lighter Hummus image

This recipe was originally posted by Zenith. She is no longer active at Zaar, but was a wonderful recipe contributor in her day. Here's what she originally had to say about this recipe: "A lower-fat version of the traditional Middle Eastern chickpea dip/spread. No oil and just enough tahini to give it that characteristic taste. From The Best-Kept Secrets of Healthy Cooking."

Provided by spatchcock

Categories Spreads

Time 10m

Yield 8-10 serving(s)

Number Of Ingredients 7

Ingredients

1 (19 ounce) can chickpeas (or 2 cups cooked)
6 tablespoons plain nonfat yogurt
3 -4 tablespoons tahini
3 tablespoons lemon juice (preferably fresh)
1/2 teaspoon ground cumin
2 garlic cloves, crushed (or to taste)
3 tablespoons fresh parsley, chopped (or 2-3 tsp dried parsley)

Steps:

Using food processor, combine chickpeas, yogurt, tahini, lemon juice, cumin and garlic.
Process until the mixture is smooth.
Add parsley and continue processing until parsley is finely chopped.
Place in covered serving dish and refrigerate for a few hours.
Serve with pita bread or crackers, or use as a sandwich spread.

Tips:

Use canned chickpeas: Canned chickpeas are a convenient and affordable way to make hummus. Just be sure to rinse and drain them well before using.
Soak your chickpeas: If you have the time, soak your chickpeas overnight before cooking them. This will help them cook more evenly and will also make them easier to digest.
Use a food processor or blender: A food processor or blender is the best way to get a smooth and creamy hummus. If you don't have either of these appliances, you can also mash the chickpeas by hand, but it will take a bit more time and effort.
Add your favorite seasonings: Hummus is a versatile dish that can be flavored in many different ways. Some popular seasonings include garlic, lemon juice, tahini, cumin, and paprika. You can also add roasted vegetables, herbs, or nuts for a different flavor profile.
Serve hummus with your favorite dippers: Hummus is a great appetizer or snack. It can be served with pita bread, vegetables, crackers, or chips.

Conclusion:

Hummus is a delicious and healthy dish that can be enjoyed in many different ways. It's a great source of protein, fiber, and vitamins. Plus, it's easy to make and can be customized to your own taste preferences. So next time you're looking for a healthy and satisfying snack or appetizer, give hummus a try. You won't be disappointed!

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