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Fresh new ideas while on the Cycle Diet. Gluten Free recipes and substitution suggestions are indicated. Open to the public.
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TOPIC: Easy Hummus (GF, DF)

Easy Hummus (GF, DF) 27 Mar 2008 14:33 #4544

  • Debra
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With all the talk about hummus lately I decided to make some myself....it's so easy and so good..... you can add whatever vegetables or spices you have on hand.

Hummus is becoming more popular not only because of its nutritional value but it's easy to make, is gluten-free and dairy-free. Oh, in case you don't know what hummus is, it's a dip (thick or thin) made from a base of chickpeas aka- Garbanzo beans. Why try it: With 13 grams of fiber and 15 grams of protein in each 270-calorie cup (plus a nice dose of folate, iron, magnesium, potassium, and zinc), chickpeas are superstars that you can eat right out of the can. Try tossing a handful into your next salad, soup, sauce, or saute. Whatever you want to call them they're versatile little beans. Hummus seems to be one of the most popular way to eat them.

Easy Hummus
1 (15 ounce) can garbanzo beans, drained
1/2 ounce fresh jalapeno pepper, sliced (or to your liking-avoid seeds unless you like a lot of heat
1/2 teaspoon ground cumin
2 tablespoons lemon juice
1-2 tablespoon water
3 cloves garlic, minced
1/2 teaspoon salt

In a blender or food processor, combine garbanzo beans, jalapeno, cumin, lemon juice, garlic and 1-2 tablespoons water depending on how thick or thin you like it, salt. Blend until smooth.

Easy Red Pepper Hummus
  • 1 (15 ounce) can garbanzo beans, drained and rinsed
  • 1 tablespoon olive oil
  • 1 medium red bell pepper, cut into 1/2 inch pieces
  • 1 tablespoon tahini (sesame)
  • - find a good one at Trader Joe's
  • 1 fresh lime, juiced
  • 1 1/2 tablespoons water
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon garlic powder

In a food processor or blender, mix the garbanzo beans, olive oil, red bell pepper, tahini, lime juice, water, salt, black pepper, and garlic powder. Blend until smooth

While you’re at it: Black, navy, cannellini. All beans are good beans. Look for no-salt-added brands (Eden Organic is also BPA-free). Or soak dried beans overnight, then drain and simmer in plenty of fresh water for about an hour. One 15 oz. can of beans is about 1¾ cups. A pound of dried beans makes 6 to 8 cups cooked.

Start with Crispy Chickpea Salad: Toss 2 chopped red bell peppers and 1 drained 15 oz. can of chickpeas with 2 Tbs. of extra-virgin olive oil. Roast at 425°F for 20 minutes. Allow to cool slightly, then toss with 4 cups of arugula or baby spinach and 1 Tbs. of balsamic vinegar. Season with up to ¼ tsp. of kosher salt and freshly ground black pepper. Makes two 3-cup servings.

PER SERVING—Calories: 410 / Saturated Fat: 2.5 g / Protein: 13 g / Carbohydrates: 47 g / Fiber: 11 g / Sodium: 380 mg
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Easy Hummus 25 May 2013 14:40 #9302

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