Hummus - 11g Carbs, 3g Fiber
From: Dr. Weil
10 servings
This wonderful bean spread has gained in popularity over the past
few years. Our version has all the benefits of a more traditional
recipe, but with less olive oil. The combination of garbanzo beans
(also called chickpeas), tahini, lemon juice, cumin and garlic is
a show-stopper. This is wonderful as a sandwich spread or as a dip
with raw vegetables or pita triangles. Keep a batch in your
refrigerator all the time and you’ll never be without a nutritious
snack or lunch.
1 3/4 cups dried chickpeas (garbanzos)
1 tsp baking soda
1/2 cup sesame tahini
1/4 cup cold water
1/4 cup fresh lemon juice
1/2 tsp ground cumin
3-4 cloves garlic, mashed
1 Tbsp extra-virgin olive oil
1. Soak the chickpeas for 8 hours with the baking soda in cold water
to cover.
2. Bring the chickpeas to a boil over high heat, reduce heat, cover,
and cook until soft, about 45 minutes. Drain, reserving a bit of the
liquid.
3. Make the tahini sauce: Blend in a food processor or blender the
tahini, cold water, lemon juice, cumin, and garlic. Measure out 1/2
cup of this sauce for the hummus, saving the rest.
4. Put the drained chickpeas in a food processor and process to a
rough puree, adding a little of the cooking liquid if necessary.
The mixture should not be totally smooth. Add the tahini sauce and
process until just mixed.
5. Scrape the mixture into a bowl. Stir in the olive oil.
6. Serve with pita bread, whole-grain crackers, or carrot sticks.
Nutritional Information per Serving:
102 Calories, 5g Total Fat (1g Sat), 0mg Cholesterol, 11g Carbs,
4g Protein, 3g Fiber, 150mg Sodium