Hummus is a really great snack or meal – it has a lot of nutrition without saturated fats and it really sticks with you. Chickpeas are high in fiber and protein, in addition to providing lots of vitamins and minerals. One question I get a lot when people find out I make my own hummus is “what is tahini and where can I buy it?” Tahini is ground sesame seeds. It reminds me of natural peanut butter – there is oil on the top and you have to stir and mix it when you buy it. Where can you buy it? I get mine at the local grocery store in the international foods isle. You will want it when you make hummus – it is a key ingredient.
I am not a fan of traditional hummus, but I love to take this red pepper hummus to work for lunch. It takes all of five minutes to make and I can prepare enough to last me the whole week. Let me warn you – it does have a little kick to it so if you don’t like spicy foods, cut back on the cumin and cayenne pepper.
Spiced Sweet Roasted Red Pepper Hummus, from Allrecipes
1 (15 ounce) can garbanzo beans, drained and rinsed
1 (4 ounce) jar roasted red peppers
3 tablespoons lemon juice
1 1/2 tablespoons tahini
1 clove garlic, minced
1/2 teaspoon ground cumin
1/2 teaspoon cayenne pepper
1/4 teaspoon salt
* 1 tablespoon chopped fresh parsley
1. In an electric blender or food processor, puree the chickpeas, red peppers, lemon juice, tahini, garlic, cumin, cayenne, and salt. Process, using long pulses, until the mixture is fairly smooth, and slightly fluffy. Make sure to scrape the mixture off the sides of the food processor or blender in between pulses. Transfer to a serving bowl and refrigerate for at least 1 hour. (The hummus can be made up to 3 days ahead and refrigerated. Return to room temperature before serving.)
2. Sprinkle the hummus with the chopped parsley before serving – if desired.
How can I include hummus in my diet???
- hummus is great served with raw vegetables (my favorites are carrots, celery and peppers)
- spread it on sandwiches or wraps for more flavor
- eat it on whole grain crackers
Nutrition information per serving (1/5 of recipe): 135 calories, 3.5g sat, 0.5g sat. fat, omg chol, 260mg sodium, 22g carbs, 4.5g fiber, 5g protein