From Physiucians for Responsible Medicine - Lowfat Hummus

Skip to first unread message


Mar 3, 2008, 1:32:49 PM3/3/08
Roasted Red Pepper Hummus

Spread hummus on whole-wheat pita bread or serve as a dip for
vegetables. This version is lower in fat than most commercial varieties,
which is important when it comes to reducing hormone-dependent cancer
risk and keeping your immune system operating smoothly.


Makes about 2 cups (8 1/4-cup servings)

1 15-ounce can garbanzo beans, or 1 1/2 cups of cooked garbanzo beans
1 tablespoon tahini (sesame seed butter)
1/4 cup lemon juice
3 green onions, chopped
1 tablespoon chopped garlic (about 3 cloves)
1 teaspoon ground cumin
1/2 teaspoon black pepper
1/2 cup roasted red peppers, packed in water

If using canned garbanzo beans, drain them, reserving liquid, and rinse
beans. Place beans, tahini, lemon juice, green onions, garlic, cumin,
black pepper, and roasted peppers in food processor or blender and
process until smooth. Add reserved bean liquid, or if using cooked
beans, water or vegetable broth, as needed for a smoother consistency.
Nutrition Information

Per 1/4-cup serving:
80 calories
2.1 g fat
0.3 g saturated fat
23.3% calories from fat
0 mg cholesterol
3.9 g protein
12.5 g carbohydrate
1.4 g sugar
2.8 g fiber
32 mg sodium
36 mg calcium
1.6 mg iron
23.5 mg vitamin C
299 mcg beta-carotene
0.4 mg vitamin E

Reply all
Reply to author
0 new messages