To make low-fat hummus, blend chickpeas, lemon juice, garlic, and spices without adding tahini or oil. This creates a healthy, tasty dip.
Hummus is a versatile and nutritious dip that can be enjoyed with various snacks. Traditional hummus recipes often include tahini and olive oil, which add to the calorie and fat content. For a lighter version, simply skip these ingredients. Using chickpeas as the base, along with lemon juice, garlic, and your favorite spices, you can whip up a delicious, low-fat hummus in minutes.
This dip is perfect for those who want to enjoy a healthy snack without compromising on flavor. Pair it with fresh veggies or whole-grain crackers for a satisfying treat.
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Introduction To Low Fat Hummus
Low fat hummus is a delicious and healthy dip. It is made from chickpeas, tahini, lemon juice, and garlic. This recipe contains less fat than traditional hummus. It is perfect for those who want to eat healthier. You can enjoy it with vegetables or whole grain crackers. It is easy to make and very tasty.
Low fat hummus is a great choice for many reasons. It has fewer calories than regular hummus. This makes it good for weight loss. It also has all the nutrients you need. Chickpeas are a good source of protein and fiber. Tahini is rich in healthy fats. This helps keep your heart healthy. It is also very versatile. You can use it as a dip, spread, or even in recipes.
Health Benefits
Low fat hummus offers many health benefits. It helps in maintaining a healthy weight. The fiber in chickpeas aids digestion. Protein helps build and repair tissues. Healthy fats in tahini improve heart health. Lemon juice adds vitamin C, which boosts the immune system. Garlic has antibacterial properties. It helps fight infections. This makes low fat hummus a nutritious choice.
Essential Ingredients
Chickpeas form the base of hummus. They are rich in protein and fiber. Use either canned or dried chickpeas. Canned chickpeas save time. Rinse them well before using. Dried chickpeas need soaking and boiling.
Tahini gives hummus its creamy texture. It is made from sesame seeds. Peanut butter or almond butter can replace tahini. These alternatives are also rich in healthy fats. Use unsweetened nut butters for best results.
Garlic adds a sharp taste to hummus. Use fresh or roasted garlic. Lemon juice gives a tangy flavor. It also helps preserve the hummus. Salt and olive oil enhance the taste. Cumin and paprika add a hint of spice.
Preparation Steps
Start by draining and rinsing chickpeas. Blend with tahini, garlic, lemon juice, and a touch of olive oil. Season to taste.
Soaking And Cooking Chickpeas
Soak the chickpeas overnight in cold water. This makes them soft and easy to cook. After soaking, drain the water. Rinse the chickpeas under cold water. Place the chickpeas in a large pot. Add enough water to cover them by two inches. Bring the water to a boil. Reduce the heat and simmer for one hour. Check if they are tender by pressing one between your fingers. Drain and let them cool.
Blending Techniques
Place the cooked chickpeas in a blender. Add some lemon juice and garlic. Pour in a little cold water. Blend the mixture until smooth. Scrape down the sides as needed. Add tahini and blend again. Drizzle in olive oil while blending. Add salt to taste. Stop blending when the hummus is creamy. Serve with fresh vegetables or pita bread.
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Flavor Variations
Adding fresh herbs can make hummus taste amazing. Try using parsley, cilantro, or basil. Chop the herbs finely. Mix them into the hummus. This adds a burst of flavor. It also makes the hummus look colorful. A hint of lemon juice can enhance the taste. You can also add some garlic for a zesty kick.
Spice up your hummus with some heat. Add crushed red pepper flakes. You can also use cayenne pepper. For a smoky flavor, try smoked paprika. Another option is to mix in some jalapeños. Be sure to adjust the spices to your taste. A little bit goes a long way. This can turn a simple hummus into a spicy treat.
Serving Suggestions
Low fat hummus tastes great with fresh vegetables. Try it with carrot sticks or cucumber slices. Bell pepper strips and cherry tomatoes are also good choices. Kids love dipping their veggies in hummus. It’s a fun way to eat more greens.
Spread low fat hummus on whole grain bread. It makes a healthy sandwich base. Add lettuce, tomato, and lean turkey for a tasty meal. Use hummus instead of mayo for fewer calories. It also works well on wraps and pita bread.
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Storing And Preserving
Store low fat hummus in an airtight container to maintain freshness. Refrigerate immediately, and consume within a week for best flavor.
Refrigeration Tips
Keep hummus in an airtight container. This stops air from spoiling it. Use glass or BPA-free plastic containers. Always store hummus in the fridge. This keeps it fresh for up to one week. Write the date on the container. It helps you remember how old it is. Stir before serving. This keeps the texture smooth and creamy.
Freezing Options
You can freeze hummus. Use freezer-safe containers. Leave some space at the top. Hummus expands when frozen. Label the container with the date. Store it for up to four months. Thaw in the fridge overnight. Stir well before eating. The texture might change a bit. You can add a little olive oil to fix it.
Nutritional Information
This low fat hummus has only 60 calories per serving. A serving size is about two tablespoons. It’s a healthy snack choice.
| Macronutrient | Amount per Serving |
|---|---|
| Protein | 2 grams |
| Fat | 2 grams |
| Carbohydrates | 8 grams |
Common Mistakes To Avoid
Over-blending can make your hummus too runny. Aim for a smooth but thick texture. Blend in short bursts and check frequently. Stop blending when you reach the desired consistency.
Store hummus in an airtight container. Refrigerate immediately after making it. Do not leave it out for more than two hours. Use it within a week for the best taste and freshness. Label the container with the date you made it.
Frequently Asked Questions
What Ingredients Are In Low-fat Hummus?
Low-fat hummus includes chickpeas, lemon juice, garlic, olive oil, and tahini.
How To Make Low-fat Hummus Creamy?
Blend the hummus longer and add ice water for a smoother texture.
Can You Freeze Low-fat Hummus?
Yes, you can freeze it for up to three months.
Is Low-fat Hummus Healthy?
Yes, it is rich in protein, fiber, and essential nutrients.
What To Serve With Low-fat Hummus?
Serve with fresh vegetables, whole-grain crackers, or pita bread for a healthy snack.
Conclusion
Enjoy this easy and healthy low fat hummus recipe at home. It’s perfect for snacking or as a party dip. Packed with flavor, it’s a guilt-free treat. Share this recipe with friends and family. Give it a try and savor the delicious, nutritious goodness.
Happy cooking!
