Low-Fat Hummus Made With Yogurt Instead of Tahini

Hummus and baby carrots
Jamie Grill / Getty Images
  • Total: 5 mins
  • Prep: 5 mins
  • Cook: 0 mins
  • Yield: 2 cups (2 servings)
Nutritional Guidelines (per serving)
689 Calories
15g Fat
111g Carbs
35g Protein
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Nutrition Facts
Servings: 2 cups (2 servings)
Amount per serving
Calories 689
% Daily Value*
Total Fat 15g 19%
Saturated Fat 3g 14%
Cholesterol 8mg 3%
Sodium 370mg 16%
Total Carbohydrate 111g 40%
Dietary Fiber 20g 71%
Protein 35g
Calcium 331mg 25%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Hummus can get a bad rap for its high fat content, most of which comes from the tahini in the spread. Made of ground sesame seeds and oil, tahini lends a smooth texture and signature nutty flavor to the chickpea mash. This easy hummus recipe replaces most of the traditional tahini with yogurt, making it a good lower-fat alternative.

You can serve hummus as a dip for vegetables or pita chips, spread it on a sandwich as a protein-boosted condiment, or use it to dress a salad or a bowl of pasta. Once you master the basic recipe, it's easy to customize your hummus by substituting different beans for the chickpeas, or adding different flavors and textures with chopped sun-dried tomatoes, olives, and fresh herbs.

Ingredients

Steps to Make It

  1. In a food processor, combine beans, garlic, lemon juice, tahini (if desired) and yogurt. Blend well. Add salt, and blend until smooth and creamy.

  2. To thin the hummus (if desired), add a little of the chickpea liquid about a teaspoon at a time. You can also mix in warm water or olive oil to loosen the spread even more.