Although hummus is packed with protein, dietary fiber and heart-healthy fats, it can also be packed with calories. In fact, one tub of hummus can have up to 700 calories. And we all know how easy it is to eat most of a container in one sitting.
But don't cross off hummus from your healthy snack list just yet. By omitting some of the olive oil and adding non-fat yogurt in this recipe, there are fewer calories per serving. 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.
- 1 15 oz. can garbanzo beans (drained and rinsed)
- 1 large clove garlic
- 2 tablespoons olive oil
- 1 tablespoon tahini
- 1 tablespoon lemon juice
- 1 tablespoon non-fat plain yogurt (or Greek yogurt)
- 1/2 teaspoon salt
- Dash red pepper (ground)
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.
Calories Per Serving (1/4 cup) 119
|Nutritional Guidelines (per serving)|
|Total Fat||9 g|
|Saturated Fat||1 g|
|Unsaturated Fat||4 g|
|Dietary Fiber||7 g|