Take a Dip in Hummus
By Margaret Furtado, MS RD LDN CYT
Hummus (also spelled hommus, hummous, humus and houmous) is a dip made of chickpea (or garbanzo bean) and tahini (a sesame seed paste), with flavorings such as olive oil, garlic, paprika, and lemon juice.
Garbanzo beans, one of the main ingredients in hummus, are rich in soluble fiber, which may help to lower cholesterol in your body. They are also a great source of folate, vitamin E, potassium, iron, manganese, copper, zinc and calcium. It may also be a healthy food to incorporate if you have high blood pressure because it is rich in potassium and it is low in sodium.
Hummus is often garnished with mushrooms, parsley, paprika, pine nuts, tomatoes, cucumber, thinly-sliced onions, or more chickpeas, and then drizzled with olive oil before serving. Although olive oil is a heart healthy fat (monounsaturated), it’s important to keep in mind that despite this fact, it provides the same calories as all other oils (approximately 120 calories per tablespoon), so a little goes a long way. Moderation is the key, especially if you find your weight slowly edging upward several months after your weight loss surgery.
Enjoy this tasty, fiber rich, and heart healthy recipe. Depending on the serving size and accompaniments, hummus may be a sensible snack or meal option. Hummus also makes a great addition to any party or festive occasion.
3–5 cloves fresh garlic, crushed
1 1/2 tablespoons extra-virgin olive oil, divided
3 cans (15 ounces each) cooked chickpeas (garbanzo beans), rinsed and drained
1/4 cup sesame tahini
1/2 teaspoon toasted sesame oil
2 tablespoons cold water
2 tablespoons fresh lemon juice
1/2 teaspoon salt
2 teaspoons ground cumin
Method of Preparation
Place the garlic in a food processor with 1 1/2 teaspoons of the olive oil and process until the garlic is minced, almost paste-like. You may need to stop the process and scrape down the garlic from the sides of the container a few times. Add the chickpeas, tahini, sesame oil, water, lemon juice, salt, and cumin, and continue processing. While the puree is still processing, slowly add the remaining olive oil. The consistency should have a smooth, but grainy texture. If a thinner consistency is preferred, add additional water in small increments.
Yield: Makes 16 (about 1/4-cup) servings
Nutritional Facts per Serving:
Calories: 112 Protein: 4.7 g Carbohydrates: 13.6 g Total Fat: 4.7 g Saturated Fat: 1.0 g Cholesterol: 0.0 mg Sodium: 40 mg Sugars: 2.4 g Fiber: 3.9 g
Serving Recommendation: Serve with cucumber slices, tomato wedges, Greek olives, and whole wheat pita bread.