Hummus Friends Low Fat With 6 Variations Recipes

OIL-FREE, TAHINI-FREE LOW-FAT HUMMUS

Steps:

• Gather the ingredients.
• Using a high-speed blender or food processor, blend all the ingredients into a thick paste. Use a small amount of water as necessary to achieve desired consistency.
• Serve chilled or at room temperature. Enjoy.

HUMMUS & FRIENDS (LOW-FAT WITH 6 VARIATIONS)

Steps:

• Open the chickpeas and pour off about 4 tbsp of the liquid. Drain the rest of the liquid and rinse the chickpeas. Pusle them in a food processor along with the garlic.
• Add the olive oil, lemon juice and pulse. Add 2 tbsp of the reserved liquid, salt, and paprika if using. Blend until very smooth and add in extra liquid a tbsp at a time if need be. Taste for salt & lemon juice. (I ended up adding more lemon juice). Let chill if not using immediately.
• **VARIATIONS**.
• **Horseradish-Dill Hummus: Add 1 tbsp prepared horseradish with everything else and then pulse in 1/4 cup fresh dill until finely chopped.
• **Curried Green Onion Hummus: Add 2-3 tsp curry powder with everything else and then pulse in 1/2 cup chopped green onions until finely chopped.
• **Shabby Sheik Hummus: Add 1 tsp ground cumin, 1 tsp smoked paprika, 1/4 tsp cayenne along with all the other ingredients.
• **Roasted Red Pepper & Kalamata Hummus: Add 1 roasted red pepper, peeled & seeded (1/4 cup from jar) with everything else and then pulse in 1/4 cup pitted kalamata olives until finely chopped.
• **Pizza Hummus: Add 1/4 cup chopped soaked sun-dried tomatoes with everything else and then pulse in 1 cup fresh basil until finely chopped.
• **Jalapeno-Cilantro Hummus: Pulse in 1 seeded chopped jalapeno & 1/2 cup fresh cilantro until finely chopped.

HOW TO MAKE SUPER CREAMY HUMMUS

Steps:

• Drain the chickpeas over a colander, reserving the liquid in a bowl. Skip to step 5 if not removing the skins from the chickpeas.
• To remove the skins for creamier hummus: rinse the chickpeas and add them to a small microwave-safe bowl.
• Toss the chickpeas in 1 ½ tsp. baking soda and microwave them for 90 seconds.
• Pour the hot chickpeas into a large bowl and cover with cool water. Gently rub the chickpeas between your hands to remove the skins. Drain off the water with the skins, and repeat the process until all the skins have been removed. It may take 4-5 changes of water.
• Add the chickpeas (with skins on or off), ¼ cup of chickpea liquid from the can, and all other ingredients to a food processor or blender and blend until completely smooth, about 60 seconds. If things aren't moving around very well, you can add 2 extra tbsp. at a time of the chickpea liquid.
• Taste and adjust seasoning if necessary. Serve with crackers, chips, veggies, or as a sandwich spread.

HUMMUS (LOW FAT)

Steps:

• Drain and rinse the beans and combine in food processor with other ingredients.
• Blend until thoroughly smooth.
• Taste and adjust seasonings.
• Optional additions to change things up:
• 1 T roasted red peppers, or
• 1 T fresh cilantro, or
• 1/2 T chopped jalapeno pepper with 1 t dry salsa seasoning.