How to Make Your Own Low Calorie Hummus

While hummus has been around for quite some time, it has really gained great popularity in recent years as a healthy altenative to higher fat dips. Hummus is easily found in the supermarket, on restaurant menus, and can even be made in your very own kitchen.

Hummus is generally made from a few simple ingredients. The ingredients are typically chickpeas, olive oil, lemon juice, tahini, garlic, and salt.

The great thing about making your own hummus is that you have control over how much oil and salt is added, making it easier to make into a low calorie and healthy food item. In this recipe, we will substitute some of the olive oil with plain yogurt, saving a few grams of fat and some calories.

The first thing you will want to do is to gather together the ingredients for the recipe. For this lower calorie hummus recipe you will need:

1 15 oz. can of garbanzo beans (chickpeas)

1 large clove of garlic

2 Tablespoons Olive Oil

1 Tablespoon Tahini

1 Tablespoon Lemon Juice

1 Tablespoon Plain Low-Fat Yogurt (use plain low-fat greek yogurt of extra creaminess)

1/2 teaspoon salt

A Dash of Ground Red Pepper

Note: Tahini is sesame seed paste, which is similar to peanut butter, though made our of sesame seeds. To find tahini, look in the health foods section, or the ethnic section of your grocery store. It is usually sold in a glass bottle or can.

Drain the Garbanzo Beans

Next, you will want to set a collander in the sink, and pour the garbanzo beans into the collander to drain off the liquid. Some hummus recipes call for a small amount of the liquid leftover from the can of garbanzo beans to help smooth out the hummus. You may want to reserve a bit of the liquid at this point for that use, but it is not necessary. Next, rinse the beans under cold water.

Remove the skin from the garlic clove by placing it on a hard surface.

Use the side of the blade of a large knife to press down on the clove of garlic. Rock the knife back and forth to loosen the skin of the garlic. Once the skin has been loosened, remove the garlic clove and set aside until ready to use.

Blend or Process the Hummus

Next you are ready to process the hummus. One of the tricks to getting a nice, smooth hummus is to use a processing method that will adequately get rid of any clumps in your hummus. A food processor makes quick work of this task. A blender could be used also, you will just need to be sure to scrape the sides often, and be sure that all of the ingredients are getting blended equally into the mixture.

Prepare the food processor or blender you are using. Add the drained chickpeas, garlic, olive oil, tahini, lemon juice, yogurt, salt, and red pepper. Blend the mixture well, until no chunks remain and the mixture is smooth. If you have reserved some of the garbanzo bean liquid, and the mixture is a little thick for your liking, you can add some of the liquid at this point to help make the hummus smooth, and a little less thick.

Serve with Fresh Veggies or Pita

You are now ready to serve your own homemade hummus. If you are saving the hummus for later, store it in an airtight plastic container in the fridge for up to three days. If you are ready to eat it now, enjoy with fresh chopped vegetables such as carrots, sliced cucumber, bell pepper strips, or celery sticks. In a more traditional role, serve hummus along with warm pita bread or pita chips for dipping.

The nice thing about hummus is it can be quite a versatile dish. The following tips suggest exciting new ways of enjoying hummus. Alternatives include cucumber hummus, guacamole hummus, and even chocolate hummus!

Serves 6

Per Serving

Calories 120, Fat 6.5 gm, Pro 5 gm, Carbs 9 gm

How to Make Cucumber Hummus

You can buy this cucumber hummus in a store, or try making your own low calorie version. The procedure for making cucumber hummus is the same as the original version. But, the ingredient list looks like this:

1 15 oz. can garbanzo beans (chickpeas), rinsed and drained

1 large clove of garlic

2 Tbsp olive oil

1 Tbsp tahini

1 Tbsp lemon juice

1 Tbsp low-fat plain yogurt

3/4 tsp salt

1/2 cup of peeled, chopped, seeded cucumber

Serves 6

Per Serving

Calories 124, Fat 6.5 gm, Pro 5 gm, Carbs 9 gm

The idea sounds strange, but recipes for chocolate hummus are popping up all over the internet. Here's a low calorie version of this sweetened, chocolatey dip.

In a blender or food processor, combine:

1 15 oz. can garbanzo beans (chickpeas), rinsed and drained

1/4 cup unsweetened cocoa

3 Tbsp pure maple syrup

2 Tbsp honey

3 Tbsp water (or as needed)

3/4 tsp salt

Add water as necessary to acheive desired consistency.

Serve with sliced fruit, toasted pita chips dusted in cinnamon and sugar, or pretzel sticks.

Serves 6

Per Serving Calories 120, Fat 2gm, Pro 5gm, Carbs 21gm

Could it be? Two favorite dips combined into one? This guacamole hummus combines smooth avacado with the makings of hummus for a tasty treat. In a food processor or blender, combine:

1 medium avacado, seeded with peels discarded

1 15 oz. can garbanzo beans (chickpeas) rinsed and drained

1/2 cup chopped fresh cilantro

3 Tbsp chopped red onion

2 Tbsp fresh lime juice

1 Tbsp olive oil

1 Tbsp water

1 tsp salt

1/2 tsp ground cumin

Dip with low-fat tortilla chips, or use as a topping for tacos or burritos

Serves 6

Per Serving Calories 105, Fat 5.5 gm, Pro 4gm, Carbs 7.5 gm