Traditional Hummus


YIELD 3 1/4 cups (serving size: 2 tablespoons)

This Middle Eastern dip is traditionally made with chickpeas, tahini, lemon juice, and olive oil; it lends itself to several variations. Prepare and refrigerate it a day ahead; let it stand at room temperature for 30 minutes before serving. Garnish with a lemon wedge and fresh parsley sprig, and serve with Spicy Baked Pita Chips.

Traditional Hummus

1 of 2


2 (15.5-ounce) cans no-salt-added chickpeas (garbanzo beans), rinsed and drained

2 garlic cloves, crushed

1/2 cup water

1/4 cup tahini (sesame seed paste)

3 tablespoons fresh lemon juice

2 tablespoons extra-virgin olive oil

3/4 teaspoon salt

1/4 teaspoon black pepper

How to Make It

Place beans and garlic in a food processor; pulse 5 times or until chopped. Add 1/2 cup water and remaining ingredients; pulse until smooth, scraping down sides as needed.

calories 44
caloriesfromfat 51 %
fat 2.5 g
satfat 0.3 g
monofat 1.2 g
polyfat 0.7 g
protein 1.5 g
carbohydrate 4.4 g
fiber 0.9 g
cholesterol 0.0 mg
iron 0.3 mg
sodium 74 mg
calcium 12 mg

Feta-Baked Hummus:

Combine Traditional Hummus,

1/2 cup (2 ounces) crumbled reduced-fat feta cheese,

1/4 cup chopped fresh parsley, 

1/2 teaspoon ground cumin. 

Transfer mixture to an 8-inch square baking dish coated with cooking spray. Sprinkle with 1/2 cup (2 ounces) crumbled reduced-fat feta cheese. Bake at 400° for 25 minutes or until lightly browned. Garnish with parsley sprigs. Yield: 4 cups (serving size: about 2 tablespoons). 

CALORIES 44 (51% from fat); FAT 5g (sat 6g, mono 1g, poly 6g); PROTEIN 2g; CARB 8g; FIBER 8g; CHOL 1mg; IRON 3mg; SODIUM 109mg; CALC 21mg;

White Bean and Roasted Garlic Hummus:

Since this variation calls for roasted garlic, you can just omit the raw crushed garlic cloves from the Traditional Hummus.

Remove white papery skin from 2 whole garlic heads (do not peel or separate the cloves). Wrap each head separately in foil. Bake at 350° for 1 hour; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins. Place garlic pulp, Traditional Hummus, and 1 (15-ounce) can rinsed and drained cannellini beans (or other white beans) in a food processor; pulse 5 times or until chopped. Add 1/4 cup water; process until smooth, scraping down sides as needed. Stir in 3/4 teaspoon chopped fresh rosemary.

Yield: 5 cups (serving size: about 2 1/2 tablespoons).

CALORIES 45 (40% from fat); FAT 2g (sat 3g, mono 1g, poly 6g); PROTEIN 8g; CARB 3g; FIBER 2g; CHOL 0mg; IRON 4mg; SODIUM 81mg; CALC 16mg.

Spicy Red Pepper Hummus:

Cut 2 red bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel and cut into strips. Combine bell peppers, 2 teaspoons chile paste with garlic (such as sambal oelek), 1/2 teaspoon paprika, and 1/8 teaspoon ground red pepper in a food processor; pulse until smooth. Transfer pepper mixture to a serving bowl; stir in Traditional Hummus. Yield: 4 cups (serving size: about 2 tablespoons).

CALORIES 39 (46% from fat); FAT 2g (sat 3g, mono 1g, poly 6g); PROTEIN 4g; CARB 3g; FIBER 1g; CHOL 0mg; IRON 3mg; SODIUM 74mg; CALC 11mg.



Super Healthy Hummus

More and more, the trend is to healthy!  And getting a good healthy hummus may or may not be easy!  A year ago when I decided to start eating healthier, I found this tasty Super Healthy Hummus that my whole family enjoys!  Hope you do too!



3 garlic cloves, minced, more if you like
1⁄4 cup plain low-fat yogurt
1 tablespoon lemon juice
1 teaspoon olive oil
1⁄4 teaspoon salt
1⁄4 teaspoon paprika
1⁄8 teaspoon pepper
1 (19 ounce) can chickpeas, drained and rinsed
1 tablespoon fresh parsley, chopped


Combine everything in blender or food processor and process until smooth.
The blender gives the best result.
If you need more liquid to make a nice consistency, add a bit more yogurt.
Serve with pitas or as a veggie dip.

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