Hummus is wonderful to eat if you are dieting, or if you are a gastric bypass patient looking for a meatless high protein food.
Here is my recipe for hummus, into which I add some 2% Greek yogurt. It's a protein and calcium powerhouse.
1 can chickpeas (about 15 ounces)3 tablespoons tahini
2 garlic cloves finely chopped
4 tablespoons olive oil
3 tablespoons lemon juice
1/4 cup Greek yogurt
salt and pepper to taste
a pinch of ground cumin
chopped parsley for garnish
a bit of olive oil to drizzle for garnish
2 tablespoons pine nuts, toasted lightly, for garnish
- Drain and rinse the chickpeas. Place them in the bowl of a food processor and add the tahini. Make sure the tahini is mixed well before you remove it from the jar. The oil from the sesame paste tends to float to the top of the jar, so it needs to be reblended with the paste.
- Add the rest of the ingredients except the ones that will be used as garnish. Mix until a desired texture is achieved. You might want the hummus to be chunky, or smooth or somewhere in between.
- Remove to a bowl and chill for about two hours before serving. Pour the hummus into a serving bowl and sprinkle the parsley and toasted pine nuts on top to garnish. Finally, drizzle a little olive oil on the hummus and serve.
- Accompany with pita chips and raw vegetables.
- Hummus will keep in the refrigerator for four to five days. You can also freeze it in a well-sealed container for up to three weeks.