Low Fat Hummus Recipe
Topic: Low Fat Hummus Recipe
Low Fat Hummus Recipe
The most OK hummus recipe ever is this low-calorie or light hummus!
I usually avoid phrases like best, ultimate, and so on, but I can’t help myself in this situation. There has never been a better hummus for me, and I’ve made and eaten a lot of it. I’ve made it with chickpeas, beans, lentils, red peppers, turmeric, sesame paste, peanut butter, and even feta or cream cheese.
Not to mention the constantly changing spices: cumin, coriander, paprika, garam masala, or other curry powder. I adore them all, but this low-calorie hummus, in my opinion, is unrivalled. The garlic, or the nigella seeds, add something extra for the smoothness. I’m not sure, but it’s probably a combination of them.
Not to mention that it’s a low-fat or low-calorie hummus, with only about 60 calories per serving and made with 1 tablespoon olive oil and 1 tablespoon tahini. There aren’t many hummus recipes that can keep up with that; most of them have a lot of oil and tahini. Still tasty, but a little heavier on the hips.
I always prepare a large batch of low-calorie hummus because it lasts for about a week in the fridge. We use it as a dip for veggie sticks, a side dish for köfte (Turkish meatballs), and a topping for turkey skewers. It never ceases to amaze me!
How do you prepare chickpeas?
- The low-fat hummus can be made with dry chickpeas that you cook yourself or canned chickpeas.
- Cooking chickpeas isn’t difficult; it takes a little planning and time.
- Soak the chickpeas the day before; they should soak for at least 12 hours, ideally more, and up to 24.
- Drain and rinse the beans, then place them in a pot with water. 1 teaspoon bicarbonate of soda is added.
- Cook until the chickpeas are entirely mushy; the amount of time varies on the size and age of the chickpeas.
- It is frequently printed on the packets I buy that 30 to 45 minutes will suffice: this is a deception! My chickpeas always take at least an hour and a half, if not more, to cook.
- I always make a large batch of chickpeas, usually a 500-gram container. I use what I need right away and freeze the remainder; they last a long time in the freezer.
- You’ll need some cooking water to prepare this light hummus, so don’t toss it out right away.
- You’ll need roughly 125 g/ 4.4 oz dried chickpeas to make 250 g/ 8.8 oz cooked chickpeas, but I highly recommend cooking more and freezing the rest.
How do you make low-fat hummus?
- Make sure to use high-quality tahini paste. It’s not inexpensive, but a jar goes a long way and keeps in the fridge for a long time. (This is an Amazon affiliate link.)
- Fresh garlic is required; I used two large cloves, which I thought were sufficient, but I adore garlic. It would help if you did not use garlic powder or anything similar because it would spoil the hummus. Begin with one garlic clove and gradually increase the amount according to your preferences.
- If you’re using a handheld mixer to make the spread, grate the garlic cloves before adding them to the chickpeas to avoid getting any larger chunks in your mouth later.
- Use a lot of spices; nothing is worse than a bland dip, and don’t forget the nigella seeds on top; they truly add a little something extra. (This is an Amazon affiliate link.)
- I make the low-calorie hummus in the Thermomix, and for a genuinely excellent creamy consistency, I recommend using proper and powerful kitchen equipment.
- Remember to scrape the walls of your kitchen machine several times in between and process the chickpeas until they reach the desired consistency, adding a little cooking water as needed.
Low Fat Hummus RecipePrint
Low Fat Hummus Recipe
Garlic and tahini hummus that is low in calories! It’s the finest hummus dish I’ve ever had, despite it being low-fat.
- Prep Time: 10
- Cook Time: 90
- Total Time: 1 hour 40 minutes
- Category: Dips, Sauce
- Cuisine: Middle East
- 9 oz cooked chickpeas (see note) 9 oz canned chickpeas (see note) some chickpea cooking water or canned chickpea water
- 2 cloves garlic
- 1 tablespoon extra virgin olive oil
- a quarter-cup of lemon juice
- a heaping spoonful of tahini
- to taste 1/2 – 1 teaspoon of acceptable sea salt
- 1 teaspoon cumin powder
- 1/2 teaspoon coriander powder
- 1 teaspoon paprika (sweet)
- 1 teaspoon paprika (spicy)
- seeds of nigella to sprinkle on top
- Drain the chickpeas, but save about 1 cup of the cooking liquid or the can’s liquid.
- Place the drained chickpeas in a food processor and blend until smooth. Process the grated garlic cloves, olive oil, lemon juice, tahini, salt, cumin, coriander, and paprika until completely smooth, scraping down the sides of the food processor as needed.
- To achieve the appropriate consistency, gradually add some cooking water (or chickpea can water). You don’t have to add it all; stop when you believe the texture is right; it should be similar to mashed potatoes inconsistency.
- More lemon juice or salt can be added to taste. Sprinkle with nigella seeds and transfer to a bowl.
- Soak dry chickpeas in lots of water for 12-24 hours before cooking. Then drain, re-cover with lots of water, add 1 teaspoon bicarbonate of soda, bring to a boil, and cook, covered, until the chickpeas are mushy; this could take up to an hour, depending on their size and age.
- You’ll need roughly 125 g/ 4.4 oz dried chickpeas to make 250 g/ 8.8 oz cooked chickpeas, but I recommend cooking extra and freezing the rest.
- The recipe yields 350 g (12.4 oz) of hummus. Therefore one serving is 35 g (1.2 oz). That’s one hummus tablespoon, lightly heaped.
- Serving Size: 1/10 of the recipe
- Calories: 65 kcal
- Sugar: 1g
- Sodium: 215mg
- Fat: 3g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 3g
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People Also Ask:
Is hummus good for a low-fat diet?
Hummus is known for being low in fat, high in protein, and high in fibre. 2 tablespoons of hummus typically have 60 to 70 calories, according to Keri Gans, RDN, a licenced nutritionist in New York City.
Is low fat hummus healthy?
Hummus, as previously said, is a healthy weight reduction food when consumed in moderation due to its protein, fat, and complex carbohydrate balance. Laura notes that one tablespoon can contain anywhere from 30 to 60 calories depending on the type.
What is low fat hummus?
Hummus is a nutritious Middle Eastern dip spread full of vitamins and minerals. According to research, hummus and its contents have been connected to several impressive health advantages, including reducing inflammation, improving blood sugar control, boosting digestive health, lowering heart disease risk, and weight loss.
Is low fat hummus good for weight loss?
Hummus is high in fibre and protein, which may help you lose weight. According to studies, people who eat chickpeas or hummus regularly are less likely to be fat, have a lower BMI, and have a smaller waist circumference.
Low fat hummus recipe without tahini
- Chickpeas, 2 cans (garbanzo beans) 15 oz. ea. 6 tbsp. bean liquid from a can (aquafaba)
- 4 tablespoons lemon juice
- 1 tbsp garlic, minced
- 1 tsp cumin powder
- 1 teaspoon powdered garlic
- 1 teaspoon powdered onion
- a quarter teaspoon of salt
- Tajin as a finishing touch (optional)
- Save about 1/2 cups of the liquid after draining the chickpeas into a basin.
- Rinse the chickpeas thoroughly before putting them in the blender.
- Blend the rest of the ingredients until smooth and creamy, scraping down the sides as needed.
- Sprinkling Tajin on top is a good idea to add a little extra taste.