Hummus So Many Ways

Makes 1¼ cups – 3 cups

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