Hummus So Many Ways

Ingredients

Basic Hummus – Makes 1¼ cups

• 1 15 ounce can low-sodium chickpeas, drained and rinsed (1 ½ cups)
• 6 Tablespoons tahini
• 2 Tablespoons fresh lemon juice
• 1 large garlic clove, minced (½ teaspoon)
• ½ teaspoon ground cumin
• ½ teaspoon salt
• 2 Tablespoons water
• 2 ice cubes

Carrot Hummus – Makes 3 cups

• Basic Hummus” recipe ingredients
• 1 pound of carrots cut into ½ inch pieces
• 1 teaspoon curry
• ¹/₈ teaspoon cayenne
• 3 Tablespoons carrot water

Pickled Beet Hummus – Makes 1¾ cups

• “Basic Hummus” recipe ingredients
• ½ cup sliced pickled beets

Method

Basic Hummus

• Blend all ingredients until smooth.

Per 2 Tablespoon serving: 86 calories, 3g protein, 7g carbohydrate (2g fiber), 5g fat (1g sat, 4g mono/poly), 175mg sodium

Carrot Hummus

• Boil carrots until soft, about 10 minutes. Drain, reserving needed carrot water. Let carrots cool to room temperature. Blend all until smooth.

Per 2 Tablespoon serving: 44 calories, 2g protein, 5g carbohydrate (2g fiber), 2g fat (0g sat, 2g mono/poly), 86mg sodium

Pickled Beet Hummus

• Blend all ingredients until smooth. For extra tang, add more lemon juice; for more heat, add Sriracha, harissa, jalapeño. Substitute your favorite flavors such as extra garlic, sun-dried tomatoes, fresh herbs.

Per 2 Tablespoon serving: 67 calories, 2g protein, 7g carbohydrate (2g fiber), 4g fat (1g sat, 3g mono/poly), 147mg sodium