Gluten-Free Lean Hummus Spread
MAKES 2 CUPS
This recipe can be made dairy free with good results.
1 (16-ounce) can garbanzo beans, drained and rinsed (reserve liquid)
1 tablespoon gluten-free tahini, peanut butter (if tolerated), low-fat plain yogurt or dairy-free
1 or 2 cloves garlic, crushed
1 fresh lemon, juice only
½ cup nonfat plain yogurt, Greek-style plain yogurt or dairy-free plain yogurt
1 teaspoon salt
1 teaspoon ground cumin
1. In a food processor or blender jar, combine garbanzo beans, tahini, garlic, lemon juice and yogurt. Blend well.
2. Add salt and cumin and blend again.
3. For thinner hummus, add a little liquid from the chickpeas, a teaspoon at a time, until desired consistency is reached. Hummus can also be thinned with warm water or olive oil.
Each serving contains 5 calories, 8g carbohydrate, 2g protein, 1g fat, 1g dietary fiber.
Recipes and nutritional data reprinted with permission from 200 SuperFoods That Will Save Your Life (McGraw-Hill), by Deborah A. Klein.