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Healthy Hummus

Wednesday, 1.25.2012 by c.marie

The start of a new year is a great time to start eating healthy after an indulgent holiday season. To kick the cookie and cracker habit I decided to make up a healthy batch of hummus to snack on with vegetables. Making hummus at home is not only affordable, it is the best way to ensure a healthy product that isn’t loaded with oil and salt.

Healthy Hummus

Ingredients:
1/2 cup sesame seeds
1/3 cup olive oil
1 teaspoon kosher salt (or 3/4 teaspoons table salt)
1/2 teaspoon red chili flakes
1/4 teaspoon ground cumin
3-4 cloves garlic (peeled)
2 tablespoons fresh lemon juice
1 – 15oz can of Chickpeas
1 – 15oz can of Cannellini beans

Steps:
1. Toast the Seeds: Heat pan over medium heat. Once heated, add sesame seeds to pan and stir for 3 to 5 minutes, or until seeds start to turn golden brown.
2. Make the Tahini: Transfer toasted seeds to blender with olive oil and blend until smooth.
3. Add the Spice: Add in salt, chili flakes, cumin and garlic. Blend until smooth and there are no longer any large pieces of garlic.
4. Add the Protein: Drain most of the liquid from the cans of beans. No need to rinse and no need to ensure every last bit of liquid is drained out as the canning liquid will help when blending. Add the lemon juice along with half of the can of chickpeas and half of the can of cannellini beans and blend until smooth. Depending upon the strength of your blender, you may want to hand mash the remaining beans before adding to the blender. Blend until smooth.

Nutrition:
Per 2 tablespoon serving
Calories: 41 (from fat 26)
Total Fat: 2.9g daily value 4%
Sodium: 125mg daily value 5%
Total Carbs: 3.2g daily value 1%
Dietary Fiber: 1.0g daily value 4%
Protein: 1.4g
Calcium: daily value 2%
Vitamin C: daily value 1%
Iron: daily value 3%


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