Make a low-fat and reduced-fat hummus without oil with this nearly fat-free hummus recipe. Rip Esselstyn, the author of The Engine 2 Diet, says, "This is the most basic of the spreads. You can find a variation of this recipe in almost any grocery store, but 95 percent of them are made with either olive oil or tahini (sesame paste), which pushes up the fat content. Your best bet is to take three minutes and make a batch on Sunday that will last you for the week."
Hummus is high in protein and makes a fantastic quick snack. Dip it with crisp carrot, celery sticks or sliced sweet peppers. It's a great addition to a sandwich or wrap, adding flavor and creaminess while holding vegetables together. It's also a great base to use to add other ingredients and change the flavor. See all six reasons why all vegans should love hummus.
- 1 (15-ounce) can of chickpeas (rinsed and drained. Alternatively, you can start with dried chickpeas, using 1/3 pound of dried beans to produce 15 ounces of cooked chickpeas.)
- 2 cloves garlic (chopped)
- 2 to 3 tablespoons fresh lemon juice
- 1 teaspoon Bragg Liquid Aminos or low-sodium tamari
- 3 tablespoons water (or vegetable broth)
- Blend all the ingredients into a thick paste, using a small amount of water as necessary to achieve desired consistency.
- Serve chilled or at room temperature.
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Storage and Shelf Life for Homemade Low-Fat Hummus
Store your homemade hummus in the refrigerator. It should keep for three to five days.
You can also freeze your hummus and enjoy it for six to eight months. As it's already blended, you shouldn't notice much change in texture after thawing it. Simply give it a good mixing and add a little water if it seems to be too thick after thawing.
Variations for Low-Fat Vegan Hummus
Customize your low-fat vegan hummus by adding one or more of the following:
- 2 tablespoons toasted sesame seeds
- 1 fresh jalapeño (seeded and chopped)
- 1 red bell pepper (roasted, seeded, and chopped)
- 1 cup Kalamata olives
This low-fat hummus recipe is reprinted with permission from The Engine 2 Diet by Rip Esselstyn
|Nutritional Guidelines (per serving)|
|Total Fat||3 g|
|Saturated Fat||0 g|
|Unsaturated Fat||1 g|
|Dietary Fiber||7 g|