Light Hummus Recipe

Hummus with pita
Sheridan Stancliff / Getty Images
Ratings (14)
  • Total: 5 mins
  • Prep: 5 mins
  • Cook: 0 mins
  • Yield: 1 1/2 cups (6 servings)
Nutritional Guidelines (per serving)
257 Calories
9g Fat
36g Carbs
11g Protein
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Nutrition Facts
Servings: 1 1/2 cups (6 servings)
Amount per serving
Calories 257
% Daily Value*
Total Fat 9g 11%
Saturated Fat 1g 6%
Cholesterol 0mg 0%
Sodium 115mg 5%
Total Carbohydrate 36g 13%
Dietary Fiber 7g 24%
Protein 11g
Calcium 88mg 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.)

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.

Ingredients

  • 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)

Steps to Make It

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