Healthy Snack: Reduced-Fat Hummus Recipe

Hummus is a frugally fantastic and delicious Middle-Eastern dip or spread made from cooked chickpeas! It’s cheap, high in protein & nutrients, and easy to make in under 10 minutes.

If you are a hummus-fan, I recommend you start making your own hummus at home rather than buying it in shops. There’s an important difference between factory made industrialised packaged hummus and the homemade version of the dish. While the ingredients of industrialised hummus may vary (depending on manufacturers), in most cases it contains about twice the amount of calories (and less nutrients)! 

The recipe below is a reduced-fat creamy hummus (without oil). 

Ingredients  

• 1 x 400g can chickpeas, rinsed, drained
• 40ml fresh lemon juice
• 2 tbs tahini (sesame paste)
• 3 tbs water
• 1 tsp ground cumin
• 1/2 tsp ground coriander
• 1 garlic clove, crushed
• Salt & freshly ground black pepper

Method

1. Place chickpeas, lemon juice, tahini, water, cumin, coriander and garlic in a food processor and process until a smooth paste forms.
2. Taste and season with salt and pepper. Add a little water if the hummus is too thick.
3. Transfer hummus to a bowl, and serve!  

Optional: Use sweet paprika or coriander leaves (to garnish), carrot & celery sticks (to serve). You can also replace most of the traditional tahini with yogurt for a lower calories version!

Health Benefits of Hummus

Hummus contains Omega 3 fatty acids, iron, manganese, copper, folic acid, and amino acids. 

Chickpeas (like most legumes) are high in protein and fiber and do not contain cholesterol or saturated fats. While tahini has a high calorie and fat content, it is used sparingly in most hummus recipes and mostly contains unsaturated fat. Like chickpeas, tahini is also high in protein and is a good source of calcium. Garlic and lemon juice, meanwhile, are filled with antioxidants and are two ingredients known to improve immune functions.

  

One cup of fresh hummus also supplies you with healthy doses of key vitamins and minerals including calcium, phosphorus, potassium, zinc, vitamin C, folate and small amounts of vitamins A, E and K.

How often do you eat hummus?

Do you make your own?