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Low Fat Hummus Recipe

4 servings

Try this low fat hummus recipe. We flavored it with fresh lemon juice and lots of spices and we like it a lot. Add a bit more salt if needed for your tastes.

low fat hummus
16 oz cooked garbanzo beans
1/4 oz minced garlic
fresh cilantro leaves (optional)

1 1/2 tsp ground cumin
1 tsp parsley flakes
1/2 tsp onion powder
1/2 tsp cayenne
1/4 tsp salt

2 oz fresh lemon juice

water, as needed

In a medium-small wide bowl, weigh garbanzos and garlic. If you like cilantro, add a handful of fresh cilantro leaves.

Into a small dry bowl, measure ground cumin, parsley flakes, onion powder, cayenne, and salt.

In a glass measuring cup, weigh fresh lemon juice.

Transfer garbanzos, garlic, and cilantro to food processor. Add spices and lemon juice. Then put about a cup of water in the glass measuring cup and set it aside. You will only use a little of it!

Begin to process the mixture. Scrape the sides of the food processor once in a while. Process until well-mixed.

With the machine running, slowly pour a little water down the feed tube, until you have the right consistency. Be careful. Hummus is a spread and a dip. If you add too much water, you will have garbanzo bean mush!

Comments: Garbanzo beans naturally contain a bit more fat than most of the other beans. They have a rich, buttery taste that  makes this low fat hummus delicious just the way it is. Traditional hummus contains tahini (sesame seed paste) and olive oil. It is a high fat food and not good for weight loss.

Yield = 22 oz    1 serving = 5 1/2 oz     Calorie density = 36 cal/oz  

Calories per serving: 197  Fat: 3.2 g (13%)   Protein: 10.4 g   CHO: 33.7 g

All of our recipes are written by weight. If you don't know how to measure food with a kitchen scale, please read these instructions before you start to measure any ingredients!

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