Kim is a holistic health coach and a toxic-free lifestyle consultant. She obtained her studies from the Institute for Integrative Nutrition.
Hummus Recipe Without Tahini: A Low Fat, High Protein Snack
I love any type of snack that involves dipping and scraping, and even licking the bowl until it's clean. For me, nothing satisfies like dipping fresh mini bell peppers or a toasted piece of flatbread in a creamy bowl of hummus dip. Hummus is usually one of the first thing that comes to mind when I need to reach for a healthy snack.
Due to the simplicity of the ingredients involved, hummus is a popular staple in many homes across the world. It is made from chickpeas and tahini, a paste made from sesame seeds. The tahini paste is what makes the creamy texture of hummus. Although it does offer health benefits, tahini paste does pack a lot of fat content in 2 tablespoons, about 20g!
Interestingly enough, there are a number of people who do not like the taste of tahini; especially children. If you are one of them, you may want to try this awesome homemade recipe for hummus without tahini.
Save More Money
You can cut down the cost of hummus even further by buying dry garbanzo beans in bulk. Amazon usually has some great deals!
How to Cook the Garbanzo Beans
- Soak the chickpeas in warm water (covered), overnight.
- Drain the water ad rinse the chickpeas with cold water.
- Put them in the pot again along with water. Add a pinch of salt and cook the chickpeas thoroughly. (1 hour)
- Drain the water; keeping about a cup of that water for later use.
- Let the chickpeas cool a little. Do not rinse again with cold water.
What Is Hummus?
Hummus is a dip or spread, originally from the Middle Eastern. In recent history it has gained popularity all over the world.
Recipes for hummus can vary from each person. This makes hummus one of those dishes that can easily be personalized according to taste. The most common ingredients are boiled chickpeas, tahini paste, olive oil, garlic, lemon juice, and spices.
Hummus is commonly eaten as an appetizer with pita bread. It can also be spread on sandwiches, or even served with fresh vegetables as a healthy snack. My favorite choice of vegetable is miniature bell peppers, but you can eat it with baby carrots, celery sticks, and cucumbers.
Ingredients for Roasted Garlic Hummus Without Tahini
- 14 oz. can (about 2 cups) chickpeas/garbanzo beans
- 1/4 cup purified water 1
- 3 tbsp. extra virgin olive oil
- 1 medium lemon (about 3 tbsp juice)
- 3-5 cloves garlic 2
- 1 teaspoon cumin
- 1 tsp. salt
- pinch black pepper
- Do not use the water from the can. It will bloat up your stomach. Use regular purified water. If you are using dried garbanzo beans, you can use the reserved broth from boiling them.
- If you don't prefer the taste of garlic, just use 1/2 teaspoon of granulated garlic instead for a more milder flavor.
Read More From Delishably
Optional: Paprika, parsley, or cilantro (dried or fresh) for garnish
Optional: You can even use 1/4 cup of almond butter instead of water/broth for a really thick dip. It will add additional fat and calories.
Cook Time (If using canned chickpeas)
|Prep time||Cook time||Ready in||Yields|
About 1 1/2 cups
Different variations of Hummus
Feel free to add additional condiments or spices and herbs listed below. Remember that adding them not only changes the flavor of the hummus but also increases the calories in hummus.
- Black olives
- Sun dried tomatoes
- Pepper flakes
Easiest Instructions for Hummus Without Tahini
- Roast the garlic in olive oil @400 degrees F for about 10 minutes. 1
- In the meantime, add the chickpeas to a food processor and process them thoroughly.
- Add the garlic and the rest of the ingredients and process until the mixture is smooth.
- Pour in the lemon juice, water, and the olive oil and continue to process to form a smooth paste.
For garnishing, you could add some cayenne pepper, paprika, pine nuts, chopped cilantro, and more olive oil on the top. Yum yum yum!
- This step is optional. I always roast my garlic to bring out it's sweet flavor. You can put it in raw too.
Is Hummus Healthy?
Oh yeah. You bet they are super healthy, especially made from home with fresh ingredients. Choose a high quality bottle of olive oil and you will never want to eat ready made hummus again. Although I really don't have much against the ones from health stores, fresh hummus tastes so much better.
Hummus is a great source of protein and other essential nutrients for vegetarians and vegans.
Hummus makes a good snack option for diabetics due to its low glycemic index. Chick peas take a while to digest, and therefore prevent a quick rise of blood sugar levels.
Additional details of the nutritional value of the ingredients in hummus are presented here, along with some of the benefits it provides.
- Chickpeas, also know as garbanzo beans, are low in fat and high in protein. In addition, it also has vitamin B6, high fiber content, folic acid, iron, magnesium, copper and zinc.
- Olive oil is a great source of vitamin E. Olive oil is also a healthy oil that contains monounsaturated fats.
- Lemon is a natural detox ingredient that provides a good amount of vitamin C.
- Garlic has the ability to ward off cholesterol, and is considered extremely healthy for the body.
- 1 tablespoon of home prepared hummus has about 27 calories