Hummus sometimes gets a bad rap for its high-fat content, which comes from the tahini in the spread. Made of ground sunflower seeds and oil, tahini does lend a smooth texture and rich flavor to the chickpea mash. This easy hummus recipe replaces most of the traditional tahini with yogurt, making it a good lower-fat alternative without a big loss of flavor.
You can serve hummus as a dip for vegetables or pita chips, spread it on a sandwich in place of the usual mustard or mayonnaise, 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 mix-ins such as sundried tomatoes, olives, fresh herbs and even bacon crumbles.
- In a food processor combine beans, garlic, lemon juice, tahini (if desired) and yogurt. Blend well. Add salt and blend until smooth and creamy.
- To thin the hummus if necessary, add a little bit of the liquid from the chickpeas, about a teaspoon at a time. You can also mix in warm water or olive oil to loosen the spread even more.
|Nutritional Guidelines (per serving)|
|Total Fat||15 g|
|Saturated Fat||3 g|
|Unsaturated Fat||4 g|
|Dietary Fiber||20 g|