Monday, May 25, 2009

Roasted Garlic Low Fat Hummus

(pictured: roasted garlic hummus with parsely and whole wheat pizzette to scoop)

I love hummus, in my opinion it is almost the perfect food. It is high in protein and fiber, and a small amount will keep me satisfied for hours. I like to use it on sandwiches as the “glue” to hold my veggies on the bread. Hummus is also good warm, topped with a little extra virgin olive oil and pine nuts and scooped with whole wheat pita chips.

Store bought hummus can be very high in fat and calories. This hummus is flavorful, from the roasted garlic and cumin, but low in fat. The only added fat to this hummus is oil that clings to the roasted garlic cloves.

Roasted Garlic Low Fat Hummus
Makes about 20 ounces - 6 servings


2 cups of cooked chickpeas
2/3 cup of the bean cooking liquid
10 – 15 roasted garlic cloves (# of cloves depends on how much you like garlic)
1 teaspoon of kosher salt
½ teaspoon of cumin seed, toasted


Put everything in your food processor and let it work for a few minutes. Then scrape down the sides food processor bowl and puree until completely smooth.

Scrape the hummus into a container with a lid and refrigerate until you are ready to eat.

Nutritional Information:

Amount Per Serving
Calories - 116.98
Calories From Fat (16%) - 18.24

Total Fat - 2.11g
Saturated Fat - 0.26g
Cholesterol - 0mg
Sodium - 554.91mg
Potassium - 171.08mg
Total Carbohydrates - 20.64g
Fiber - 3.7g
Sugar - 0.08g
Protein - 4.47g


I make my hummus with the 15 cloves of garlic, so it is full of good garlic flavor. The cumin is a background note. With the big flavors in this hummus, I don’t miss the fat I left out, specifically the tahini and olive oil.

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