Oil-Free Hummus

high protein hummusThis is our favorite bread spread at the moment. I don’t like to buy ready-made things from store, because most of them have some additives or ingredients that I would rather avoid. So I usually make my own version and I can add or leave out whatever I wish. Since too much fat is not good for the body I am making my hummus fat-free. Eat this with rice cakes, spread on rye bread to make a sandwich or use as dip for veggies. Need I even tell you that chickpeas are good for you, as basically everything that has place in my menu ;). Check here to read more here. Since they are quite high in fat and protein I eat it about once a week and not much.

You can make this with either canned or home cooked chickpeas. If you’re using canned, I recommend using organic beans. Drain the liquid from one of the cans, but leave the other undrained and use its liquid instead of the water. If you’re using home cooked chickpeas, you may need less water so start with barely 3/4 cup and add more if the hummus is too thick. I always use organic home-cooked chickpeas. Only thing about home-made hummus is  that it doesn’t last very long, so if you make too big batch, just freeze the rest and take out and let melt when you need it again.

Ingredients:

  • 3 cups cooked chickpeas
  • 3/4 to 1 cup water or chickpea cooking broth (or the liquid from 1 can of chickpeas)
  • 2 to 4 cloves garlic, peeled
  • 2 to 4 tablespoons fresh lemon juice
  • 1/4 to 1 teaspoon cumin
  • 1/4 teaspoon smoked paprika
  • 1/8 to 1/2 teaspoon chili powder or cayenne pepper
  • Salt to taste

Instructions:

  1. Place all ingredients except salt in the blender in the order listed, using the smaller amounts. Start the machine on low and increase speed to high. Stop and use a spatula to break up air pockets and push chickpeas toward the blades, if necessary.  If the mixture is too thick, add additional water a little at a time. Turn up to the highest speed and blend for a few seconds until hummus is completely smooth.
  2. Stop blender and taste the hummus. Add additional seasonings and salt to taste and blend briefly to combine.
  3. Store hummus in a sealed container in the refrigerator. It’s best after it’s had a chance to rest for at least an hour, but use within a week.

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