Low Fat Greek Hummus Recipes

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OIL-FREE, TAHINI-FREE LOW-FAT HUMMUS



Oil-Free, Tahini-Free Low-Fat Hummus image

Rip Esselstyn's nearly fat-free hummus recipe is an oil-and tahini-free hummus recipe perfect for low-fat or fat-free vegetarians and vegans.

Provided by Jolinda Hackett

Categories     Appetizer     Side Dish     Condiment

Time 5m

Yield 6

Number Of Ingredients 5

1 15-ounce can of chickpeas (rinsed and drained)
2 cloves garlic (chopped)
2 to 3 tablespoons fresh lemon juice
1 teaspoon Bragg Liquid Aminos (or low-sodium tamari )
3 tablespoons water (or vegetable broth )

Steps:

  • Gather the ingredients.
  • Using a high-speed blender or food processor, blend all the ingredients into a thick paste. Use a small amount of water as necessary to achieve desired consistency.
  • Serve chilled or at room temperature. Enjoy.

Nutrition Facts : Calories 102 kcal, Carbohydrate 17 g, Cholesterol 0 mg, Fiber 5 g, Protein 5 g, SaturatedFat 0 g, Sodium 249 mg, Sugar 3 g, Fat 2 g, ServingSize serves 6, UnsaturatedFat 0 g

LOW FAT GREEK HUMMUS



Low Fat Greek Hummus image

I love hummus and this recipe lets me enjoy it more often without the higher calorie count of some recipes. Serve with warm pita bread and sliced veggies for a nutritious snack.

Provided by CaliforniaJan

Categories     Greek

Time 10m

Yield 4-6 serving(s)

Number Of Ingredients 8

1 (15 ounce) can chickpeas (save liquid) or 1 (15 ounce) can garbanzo beans, drained (save liquid)
1 -2 garlic clove, crushed
1 tablespoon lemon juice
1 tablespoon tahini (optional, but if you do not use, increase yogurt by 1 TBLS) or 1 tablespoon low-fat peanut butter, if you prefer (optional, but if you do not use, increase yogurt by 1 TBLS)
1/2 cup plain yogurt
3/4 teaspoon salt
1/2 teaspoon cumin
1 pinch cayenne

Steps:

  • In a food processor combine beans, tahini (if desired), yogurt, garlic, and lemon juice. Blend well. Add salt, cumin and cayenne and blend to a smooth and creamy dip.
  • If you hummus is too thick, add a little bit of the liquid from the chickpeas - about a teaspoon at time. Other ways to thin out hummus is by using warm water or olive oil also.

LOW FAT RED PEPPER HUMMUS



Low Fat Red Pepper Hummus image

This recipe is inspired by the many hummus recipes I have seen, but had added oil & were lacking the flavor I was seeking. It's classified as Greek for the actual Hummus part, and Indian for the coriander/cumin/cayenne combo, which is common in Indian food, and gives this dip an interesting twist. Tahini is sesame (seed) butter, and the best thing to use for the right flavor, but use peanut butter instead if you have to.

Provided by Analisa

Categories     Spreads

Time 10m

Yield 6 serving(s)

Number Of Ingredients 10

1 (16 ounce) can chickpeas
2 tablespoons tahini
1 tablespoon lemon juice
2 -3 cloves garlic (pressed or crushed)
1/2 cup roasted red pepper
1 1/2 teaspoons cumin
1 teaspoon coriander
1/4-1/2 teaspoon cayenne
1/2 teaspoon salt
fresh ground pepper

Steps:

  • Drain& rinse chick peas/garbanzos, reserving liquid.
  • In small bowl, combine cumin, coriander, cayenne (use less if you don't want it very spicy, but we like it with 1/2 tsp),& salt, mixing throughly.
  • Put garbanzo beans/chick peas in bowl of food processor with chopping blade,& sprinkle the spice mixture over the top evenly.
  • Add the tahini, lemon juice, garlic,& roasted red peppers, and blend until well mixed.
  • Add the fresh ground pepper.
  • Once the hummus gets smooth, add some of the reserved liquid from the chick peas/garbanzos while it is being processed, until it reaches the desired consistency.
  • Serve with toasted pita bread or as a dip or spread with almost anything.
  • Have fun with this basic recipe- you can change the amounts or even the actual spices used to change the flavor of this healthy dip.
  • Please share your discoveries!

Nutrition Facts : Calories 124.8, Fat 3.4, SaturatedFat 0.4, Sodium 584.4, Carbohydrate 19.6, Fiber 4, Sugar 0.1, Protein 4.9

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