Light Hummus

By
Kimberley Eggleston
Kimberley Eggleston
Kimberley Eggleston is a registered dietitian, nutrition class instructor, and food writer who specializes in healthy cooking.
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Updated on 02/28/22
Hummus with pita
Sheridan Stancliff / Getty Images
Prep: 5 mins
Cook: 0 mins
Total: 5 mins
Servings: 6 servings
Yield: 1 1/2 cups
Nutrition Facts (per serving)
190 Calories
8g Fat
23g Carbs
9g Protein
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Nutrition Facts
Servings: 6
Amount per serving
Calories 190
% Daily Value*
Total Fat 8g 10%
Saturated Fat 1g 5%
Cholesterol 1mg 0%
Sodium 501mg 22%
Total Carbohydrate 23g 8%
Dietary Fiber 6g 20%
Total Sugars 6g
Protein 9g
Vitamin C 2mg 10%
Calcium 105mg 8%
Iron 2mg 12%
Potassium 306mg 7%
*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.)

This lightened-up version of hummus still has everything you'd expect to find in this traditional middle eastern dish, from chickpeas to tahini to olive oil, to garlic and a hint of yogurt for extra smoothness. Feel free to substitute Greek yogurt for an extra dose of protein and less sugar. Serve alongside pita chips or fresh vegetables, or use as a sandwich spread instead of mayonnaise. Just be sure to stick to the serving size of 1/4 cup.

Ingredients

  • 1 (15-ounce) can garbanzo beans, drained and rinsed

  • 1 large clove garlic

  • 2 tablespoons olive oil

  • 1 tablespoon tahini

  • 1 tablespoon lemon juice

  • 1 tablespoon nonfat plain yogurt, or Greek yogurt

  • 1/2 teaspoon salt

  • 1 dash ground red pepper

Steps to Make It

  1. Place all ingredients in a food processor or blender and process until completely smooth.

Store leftovers in a covered container for up to three days.