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Healthy Hummus Lovin'


So I have this passionate, all out, full blown, worshiping devotion and LOVE for hummus. Sadly though I don't buy it regularly because it's overpriced and high in fat. This week's healthy snack seemed the perfect setting to talk hummus down in price and fat, thus increasing our regular contact and improving our relationship. With this recipe in hand, maybe you too can become a hummus fan...he's always looking for new friends!

If you've ever made hummus before you'd know that a key ingredient is something called "tahini". If you're a hummus novice, you'll wonder what is in this mystery product. So the details. It's essentially sesame seed paste mixed with olive oil. It is true that seeds are healthy and olive oil is the "good" oil, but this truth is only found in moderation. And when it comes to hummus, moderation is the last thing on my mind. So I set out to make a hummus that I could love all the days of my life, without the tahini and without the oil.


1 can garbanzo beans (chickpeas)
2 t lemon juice
2 garlic cloves, minced
1/4 t cumin
2 large pieces of roasted red bell pepper, bottle
1 T roasted red pepper juice (from bottle)
OPTIONAL 1/2 t sauce from canned chipotle pepper in adobo sauce
1/6 c plain yogurt
1/2 t salt
1 package pita bread (pita pockets, salad pockets...)

Mix it all together in a food processor (or blender), seriously, it's that easy.

Other tips:
Garlic: I'd suggest starting with 2 garlic cloves and adding more as need, we ended up adding 2 extra cloves due to our love of garlic (and hate of vampires?).

Roasted Red Pepper: We bought the jar of red peppers, but you're more than welcome to grill your own. From the jar we used the equivalent of 1/2 a pepper. With regards to the red pepper sauce, it really is red pepper flavored water--if you roast your own peppers just 1/2 T water and another piece of pepper. I did the water so I could save more pepper for other hummus treats.

Adobo Sauce: I chose this because I had it in my fridge from last week and have been adding it to every dish that needs spice. I'd start with 1/2 t if you're unsure, but we bumped it up to 1 t because we like a kick. You can also use a different spice like chili pepper or cayenne pepper but I'd say start with 1/8-1/4 t for a dry spice.

Pita chips
Simplest thing in the universe. Cut up (use kitchen scissors for ease) your pita bread into triangles, squares, rectangles, whatever suits you. Broil them in the oven about 1 minute if the oven is preheated, I rarely wait for that, so I just watch them until they're lightly browned. Then flip them to the other side and voila! Pita chips without the guilt of grease.

Hope you enjoyed the hummus loving adventures of this here Sisteroo! And when you start your loving relationship with him, tell him to send me some flavor inspiration for other types of hummus (I'm thinking sundried tomatoes, jalapeno, pine nuts....)


Lawyer said...

Oh, YUMM!!! I'm definitely checking this recipe out, Shrink. Hummus is one of my favorites too!

Michelle said...

I've actually made it before with tahini (whatever, I don't calorie count). It tasted great. The hardest part of the recipe for me was mixing the garbanzo beans...maybe having a real food processor would help (my blender did not work at all). said...

I love hummus so can't wait to try this!

August 10, 2011 6:56 PM

shrink said...

Lawyer--Happy to have your support as a hummus lover!

Michelle--I'm glad you provided the blender knowledge and am sorry that you had difficulty. I've also heard the hand mixers are a no go (as it'll burn out your battery). I'm not sure if there are other ways to make it without a food processor, but I'll look into it.

Ellaroseentertaining--I'm so glad you liked the idea and want to try it. When you do, just make things to your taste and start small.

Why to start small: I had a someone start making this recipe with EIGHT cans of beans. With that many cans of beans, any semblance of flavor you add gets lost in the mix. I luckily made it over to their house and helped fix the flavor (by setting aside half of the beans until we got a good flavor to work with). So make sure you start small and work your way up to larger batches. Working with large quantities of beans, you'll likely end up needing more peppers than you intended. This happened to us, we didn't have enough grilled peppers, so we just sauteed them in a pan. It worked like a charm and the hummus came out tasting great.

Anonymous said...

I recently saw a recipe that used the actual sesame seeds rather than tahini. I haven't tried it but it might solve some issues.

NO GARLIC - sacrilege! For a can of chickpeas I would use at least 3-4 cloves, depending on size - and then I don't need salt. Yoghurt is an interesting addition. I eat a lot of yoghurt so I will incorporate it into my recipe.

Sisteroos said...

Anonymous...oooh--the sesame seed and yogurt additions sounds fabulous! And yes--garlic is an absolute MUST. We doubled it for this recipe, but you might want to add even more! Good luck experimenting, and please let us know what works and what doesn't! :)

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