Almost every diet meal plan these days includes hummus. If dipping vegetables will get my kids to eat more of them, then I am all for it!! Low and behold, the kids preferred it with bread.
I researched many recipes and this is one of the lower fat versions that I came up with. The hummus came out a bit thick. Some recipes include the liquid from the canned chickpeas. I prefer to drain the chickpeas and rinse off as much sodium as possible. Most of the photos I saw in cook books have a pool of olive oil swimming on top of the hummus. That might be a bit too much fat for my sensibilities. When I made this dip, I had a hard time feeling comfortable adding all of the fat from the tahini and olive oil. After doing the nutritional analysis, the fat breakdown wasn’t as extreme as I expected. The nutritional analysis gave this recipe an A+.
Next time, I will add a bit more water to make it spreadable. I’ve read recipes that increase the oil and recipes that add a cup of water to these proportions. I think one cup of water will make it too thin, but perhaps 1/2 cup might have made it a bit easier to dip softer vegetables. I like mine a bit rustic and chunky. What do you think?

Hummus Dip

Rating: 5

Prep Time: 20 minutes

Total Time: 20 minutes

Yield: 3+ cups

Serving Size: 1/4 cup

Calories per serving: 269

Fat per serving: 11.7g fat, fat calories 105

Calories 269 per serving, fat calories 105, total fat 11.7g, cholesterol 1.5g, sodium 20mg, total carbohydrates 32.3g, dietary fiber 9.4g, sugar 5.5g, protein 10.9g, Vitamin A 1%, Vitamin C 6%, calcium 8%, iron 215

Ingredients

  • 3 cups of cooked chickpeas, rinsed and drained
  • 6 tbsps. tahini sesame paste
  • 4 tbsps. olive oil
  • 5 cloves garlic, minced
  • 2 tbsps. lime juice
  • 2 tsps. water
  • 1/2 tsp. cumin
  • 1/2 tsp. chili powder
  • 1 tsp paprika

Instructions

  1. Add all of the ingredients to a food processor or heavy duty blender.
  2. Mix until smooth.
  3. Add 2 tbsps. of water at a time to make the mixture smoother. Do not add too much water.
  4. Serve with olive oil, fresh parsley, pine nuts and lime.
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http://chubbychickshealthclub.com/recipes/appetizers-healthy-snacks/hummus-dip/

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