pen rainbow

Tuesday, May 10, 2011

Tuesday's Cupboard—Healthy Homemade Hummus

Drizzle with olive oil & pine nuts or fresh cilantro
Hail to the Power Foods!  My favorite all-purpose hummus recipe


Speecy-Spicy Hummus  from Weight Watchers Super-Foods Cookbook, ©2006
Makes about 2 cups

  • 1  15-oz. can of chickpeas (garbanzo beans), rinsed & drained
  • 1/4 c. cold water, or more if needed for desired consistency
  • 1  4-oz. can mild diced chilies (undrained)
  • 1 tsp. minced jarred garlic in water or 1 large fresh garlic clove, quartered
  • 1 generous tablespoon of tahini
  • Juice of 1 fresh lemon (about 1/4 c.)
  • 1/4 tsp. kosher salt (kosher salt has a less metallic taste than table salt)
  • 1/2 tsp. jarred horseradish 


Throw everything into a mini-food processor and grind until smooth (30 seconds, or less).  If you don't  have a mini-food processor, use a blender or a hand-held emulsion blender.  Suggested toppings:  paprika, cumin & fresh, snipped chives; olive oil & toasted (or raw) pine nuts or fresh cilantro; sun-dried tomatoes in oil & fresh parsley

A few capers on top make this extra tasty
For a light supper or lunch:  Preheat oven to 450°F.  On a non-stick cookie sheet, toast whole-wheat pitas that have been lightly sprayed on one side with olive oil or butter-flavored PAM for 8-10 mins.  Spread 1/4 c. hummus on top of each toasted pita & top with sliced, fresh cucumbers and Roma tomatoes.  A dollop of Fage nonfat Greek yogurt is also delicious on this!

Keeps well in the fridge for about a week.

Nutritional info:  (Per serving—1 toasted pita)
186 calories, 4 g fat, 1 g sat fat, 0 g trans fat, 0 mg chol, 371 mg sodium, 33 g carbs, 6 g fiber, 8 g protein, 47 mg calcium