Hummus is one of the more popular (and easy) Mediterranean spread. Served with fresh or toasted whole-wheat pita bread. Chickpea hummus makes for a great snack or appetizer.
(Make 6 Servings)
Amount Per Serving (1/4 cup): 103 Calories, 4 g. Protein, 14 g. Carbohydrates, 4 g. Dietary Fiber, 4 g. Fat, 0 g. Saturated fat, 0 mg. Cholesterol, 300 mg. Sodium
- 2/3 cup dried chickpeas (garbanzos), picked over and rinsed, soaked overnight, and drained
- 2 cloves garlic
- 3 cups of water
- 3/4 tsp. of salt
- 1 bay leaf
- 1 Tbsp. of olive oil (or tahini)
- 3/4 cup of plus 2 Tbsp. sliced green onion
- 2 Tbsp. of sherry vinegar (or lemon juice)
- 3 Tbsp. of fresh coriander, chopped
- 1 tsp. of ground cumin
- Combine the chickpeas, garlic cloves, water, 1/2 tsp. of salt and bay leaf in a large-size saucepan over high heat. Bring to a boil then reduce the heat, cover partially and simmer about 50-60 minutes or until the beans are tender. Drain and discard the bay leaf, reserving the garlic and 1/2 cup of the cooking liquid.
- Combine the chickpeas, cooked garlic, olive oil, the 3/4 cup of green onion, vinegar, cilantro, cumin and the remaining salt in a blender or food processor. Process until blend. Add the reserved cooking liquid, 1 Tbsp. at a time, until the mixture has the consistency of a thick spread.
- Stir together the chickpea mixture and the remaining green onion in a small-size serving bowl. Serve with warmed whole-wheat pita bread immediately (option). Makes about 1 1/2 cups.
Source : MayoClinic
Recipe Under : 100 to 200 Calories