May 8, 2011 at 10:36 am (Appetizers, black pepper, blender, canned garbanzos, cooked garbanzo beans, food processor, garlic, ground cumin, lemon juice, Middle Eastern, no-cook, Quick Dishes, roasted red peppers, scallions, tahini, Vegetarian)
Makes about 2 cups (8 ¼-cup servings)
Spread hummus on whole-wheat pita bread or serve as a dip for vegetables. This version is lower in fat than most commercial varieties, which is important when it comes to reducing hormone-dependent cancer risk and keeping your immune system operating smoothly.
1 15-ounce can garbanzo beans, or 1½ cups of cooked garbanzo beans
1 tablespoon tahini
¼ cup lemon juice
3 green onions, chopped
1 tablespoon chopped garlic (about 3 cloves)
1 teaspoon ground cumin
½ teaspoon black pepper
½ cup roasted red peppers, packed in water
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If using canned garbanzo beans, drain them, reserving liquid, and rinse beans. Place beans, tahini, lemon juice, green onions, garlic, cumin, black pepper, and roasted peppers in food processor or blender and process until smooth. Add reserved bean liquid, or if using cooked beans, water or vegetable broth, as
needed for a smoother consistency.
Per ¼-cup serving: 80 calories; 2.1 g fat; 0.3 g saturated fat ; 23.3% calories
from fat; 0 mg cholesterol; 3.9 g protein; 12.5 g carbohydrate; 1.4 g sugar; 2.8 g
fiber; 32 mg sodium; 36 mg calcium; 1.6 mg iron; 23.5 mg vitamin C; 299 mcg
beta-carotene; 0.4 mg vitamin E
Recipe by Jennifer Reilly, R.D.
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October 27, 2010 at 2:45 pm (Appetizers, canned garbanzos, extra virgin olive oil, food processor, garlic, ground cumin, lemon juice, Middle Eastern, no-cook, salt, tahini)
This dish makes a wholesome accompaniment for sandwiches and salads.
Serves 8.
3 T fresh lemon juice
3 T water
2 T tahini
1 t ground cumin
2 t extra-virgin olive oil
1/2 t minced garlic
1/4 t salt
1 (15 1/2 oz) can chickpeas, rinsed and drained
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1. Combine first 8 ingredients in a food processor; process until smooth.
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October 8, 2010 at 5:23 pm (7 ingredients or less, Appetizers, canned garbanzos, extra virgin olive oil, food processor, lemon juice, no-cook, Quick Dishes, red pepper (cayenne), salt, tahini)
Serve with red pepper slices and baby carrots.
1 C rinsed and drained canned chickpeas
2 T lemon juice
1 T tahini
1/4 t salt
1/8 t ground red pepper
3 T extra-virgin olive oil
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Combine chickpeas, lemon juice, tahini, salt and red pepper in a food processor; process until well blended. Gradually add olive oil; process until smooth.
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June 11, 2010 at 7:18 pm (Appetizers, blender, canned garbanzos, cooked garbanzo beans, cumin, food processor, garlic, ground coriander, lemon juice, Middle Eastern, no-cook, oil-cured black olives, Quick Dishes, red pepper (cayenne), roasted red peppers, salt, tahini)
Thanks to the roasted red peppers, this assertively flavored hummus takes on a festive salmon color. Make it as hot as you like by adding cayenne pepper to taste. Serve the hummus with warm pita triangles or stuffed into whole pitas with shredded lettuce and chopped tomato.
Makes 1 1/2 cups.
1 3/4 C cooked chickpeas OR 15-oz can chickpeas, drained (reserve juice)
1/2 C diced roasted red bell pepper
3 T tahini
2 T fresh lemon juice or to taste
1 large clove garlic, halved
2 t ground coriander
1 t cumin seeds
1/8 t cayenne pepper or to taste
1 t salt or to taste
Oil-cured black olives for garnish
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In food processor or blender, add all ingredients except olives and process until smooth. If mixture seems too thick, blend in 1 to 3 tablespoons of reserved chickpea liquid to create desired consistency. (It should be fairly thick for a sandwich filling, thinner for a dip.) Taste and add more lemon juice cayenne and/or salt if needed. Transfer to bowl and garnish with olives.
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June 10, 2010 at 10:19 pm (Appetizers, black pepper, blender, cooked garbanzo beans, food processor, garlic, ground cumin, jalapeños, lemon juice, Middle Eastern, no-cook, red bell peppers, red pepper (cayenne), salt, serrano peppers, tahini)
For a quick lunch, serve this hearty bean spread on toasted whole-grain bagels. It also makes a luscious, low-fat dip alongside lightly steamed and cooled carrots and broccoli.
Makes 4 cups.
3 C cooked garbanzo beans
1/4 C tahini
1/4 C fresh lemon juice
1 to 4 T water
3 cloves garlic, crushed
1 t ground cumin
1/2 t cayenne pepper
1/4 C minced jalapeno or other chile pepper
1/4 C diced red bell pepper
Salt and freshly ground pepper to taste
Red bell pepper slices for garnish
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In food processor or blender, process garbanzo beans, tahini and lemon juice until smooth, adding water as needed to make a creamy mixture. Transfer to medium bowl.
Add garlic, cumin, cayenne, jalapeno and bell pepper to garbanzo bean mixture and mix well. Season with salt and pepper. Cover and chill 2 to 4 hours to allow flavors to blend. Garnish with red pepper slices just before serving.
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June 8, 2009 at 3:34 pm (7 ingredients or less, canned tuna, carrots, no-cook, parsley, Quick Dishes, tahini, whole wheat pita)
3 oz can chunk light tuna, drained
2 T tahini
2 T chopped parsley
1/2 small carrot, finely shredded
1 whole wheat pita
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Blend first 4 ingredients together. Stuff into pita and eat. Makes 1 serving.
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June 20, 2008 at 1:41 pm (7 ingredients or less, Appetizers, blender, canned garbanzos, food processor, garlic, lemon juice, no-cook, olive oil, parsley, pepper, salt, sesame seeds, tahini)
Hummus
For a classic presentation of this Middle Eastern dish, spread hummus on a rimmed plate. Make a design with a spatula, then drizzle olive oil over it. Or simply garnish hummus with parsley. Pocket bread makes a fine accompaniment.
15 oz can garbanzos
1/4 cup tahini, OR 1/4 cup toasted sesame seeds and 2 tablespoons olive oil
3 tablespoons lemon juice
1 large clove garlic, cut in thirds
1/4 teaspoon ground cumin
Salt and pepper
Optional garnishes: Olive oil or chopped parsley
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Drain garbanzos, reserving liquid.
Put garbanzos into a blender or food processor. Add tahini (or toasted sesame seeds and olive oil), lemon juice, garlic, cumin and 1/4 cup of the garbanzo liquid.
Whirl, adding more garbanzo liquid if needed, until mixture is smooth and the consistency of heavy batter. Season to taste with salt and pepper. Garnish as suggested above. Makes 12 servings, 2 tablespoons per serving.
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