Updated: Aug 7
I don't know about you, but I can and unfortunately have eaten a whole container of store bought hummus in one sitting, no problem. We always serve it for get togethers and one container is gone is less than 5 minutes. Generally, 1 container of store bought hummus costs between 3 and 5 dollars and serving size is 2 tbsp! that alone is 71 calories and 5g FAT
I got inspired by many plant-based foodies who make their own. They are all delicious and generally cheaper than store bought but most use Tahini, which is Sesame Paste. Don't get me wrong, its yummy but it's all fat (sesame oil). Most homemade hummus recipes call for 1/4 cup of Tahini. Tahini is 8g fat/tbs, 4 tbs=1/4 cup=(drumroll) 32 GRAMS OF FAT in end product of 1 1/2 cups.
Not only is Tahini extremely high in Fat, 1 TBS is 2,325 mg!! That's 9300mg of sodium in 1 1/2 cups of final product. YIKES
The basis of Hummus is really any bean or legume mashed or whizzed in a blender or food processor combined with whatever floats your boat! You can use dried beans and soak and use or I just buy canned Garbanzo (chickpeas), Cannellini, Black Beans, Butter Beans, Kidney...The sky is the limit.
I make a "batch" once or twice a week and we use it spread on sandwiches, scooped with cut up veggies or a few low fat baked chips. I really like to top my salad with it and stir it into the lettuce and other goodies instead of salad dressing. Tons of Fiber, Protein, Potassium and tiny amount of fat and filling!
I do add about a tablespoon of white miso (soybean paste) to my recipe. If I'm making a huge batch of Hummus for a party, I use more but Miso is 1 gram of fat/tbsp and 630 mg sodium/tbsp. In all honesty, you don't have to add it at all. You will want to add a little salt but see what you think.
Beans are Carbohydrates, but they are Complex Carbohydrates. They are very high in Fiber and digest much more slowly and are much higher in nutrients than simple Carbohydrates which fills you up faster and are easy on Blood Sugar control.
My Way, Yummy and Guilt Free Hummus (one batch 2 cups or so)
1 can drained and rinsed Beans ( you can reserve a little of the
bean juice (aquafaba) to thin or use water.
Add beans to food processor, blender or put a little muscle into it
and mash in a bowl.
If you want, you can remove the skin of the garbanzo bean for a
slightly creamier product. Just rub between fingers and it slips off
I usually, leave skins on and just whizz batch for 5 minutes or more
until its really creamy
Add, juice of 1/2 a lemon or use couple squirts of Lemon from
bottled lemon juice
You can call it a day with just this and be delighted but I add a
teaspoon or a little more White Miso for Saltiness and that little
somthin, somethin :) and always chopped garlic.
I have tripled or quadrupled this for parties. Spread out on a large platter, topped with capers, chopped black olives, oven roasted curry chickpeas, chopped cilantro or parsley and a drizzle of excellent olive oil. As the English say, It goes down a TREAT! Patti
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