This is one of my favorite recipes from NutritionMd.org
Having hummus in the fridge is a trick for me to eat more veggies. I tend to get “snacky” in the late afternoons and when I know I have hummus then I pull out some carrots, peppers, cucumbers etc and eat them with hummus. Yum! Thing is – I hate store bought hummus so luckily the homemade kind is so easy!
Roasted Red Pepper Hummus
1 1⁄2 cups cooked or canned
chickpeas, rinsed and drained
1⁄2 cup roasted red bell peppers packed in water,drained
3 green onions, sliced
1⁄4 cup freshly squeezed lemon juice
1 tablespoon tahini
3 garlic cloves, minced or pressed
1 teaspoon ground cumin
1⁄2 teaspoon ground black pepper
1⁄4 cup bean cooking liquid or vegetable broth (optional)
1. Place the chickpeas, red peppers, green onions, lemon juice, tahini,
garlic, cumin, and pepper in a food processor or blender and process
until smooth. Add the bean cooking liquid as needed to facilitate
processing and achieve a smoother consistency.
2. Stored in a covered container in the refrigerator, leftover Roasted
Red Pepper Hummus will keep for up to 3 days.
PER SERVING: 80 calories; 2.1 g fat; 0.3 g saturated fat; 23.3% calories from fat; 0 mg cholesterol;
3.9 g protein; 12.5 g carbohydrate; 1.4 g sugar; 2.8 g fiber; 32 mg sodium; 36 mg calcium; 1.6
mg iron; 23.5 mg vitamin C; 299 mcg beta-carotene; 0.4 mg vitamin E
For the Garden Pizza above I spread the hummus on a round whole wheat flatbread (that I bought at Wal-Mart). I added sliced cucumbers, tomatoes, avocado, shredded zucchini and carrots and topped it with sprouts. I must say…it was delicious!
Source: WFM 1-10