This recipe is safe for Coumadin (warfarin) users.
Avoid this recipe if you are lactose intolerant.
This is NOT a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Check for modified food starh in yogurt.
"A thriving household depends on the use of seasonal produce and the application of common sense."
-Olivier de Serres, French agronomist
Look to maximize the key flavor of an ingredient like the tahini without using too much. By combining less tahini with the non-fat yogurt it's easy to bring down the calorie and fat count.
Also called Chickpeas, these are small legumes a little larger than a pea. They are beige colored and have a creamy, nutty flavor. They are nearly perfect nutritionally, being high in carbohydrate and having modest amounts of protein and low in fat. They are low in saturated fat. A staple in Mediterranean and Middle Eastern cooking, they are sold dried or canned.
2 ounces dried garbanzos = 206 calories, 3g fat, <1g sat fat, <1g mono fat, 11g protein, 34g carbohydrates, 13mg sodium, 0mg cholesterol
Servings = 6 | Serving size =1/2 cup
Cooking Time = 30 Minutes
This recipe can be multiplied by 2.
The hummus keeps well in the refrigerator for 4 – 5 days if tightly covered.
|2 15 ounce can||garbanzo beans|
|1/3 cup||fresh lemon juice|
|1 cup||non-fat yogurt|
Place all ingredients in a food processor and process until almost smooth. The texture should be like overcooked oatmeal.
Serving size = 1/2 cup
Servings = 6
Amount Per Serving
|Calories 201||Calories from Fat 35|
|% Daily Value|
|Total Fat 4g||6%|
|Saturated Fat 1g||0%|
|Monounsaturated Fat 1g|
|Trans Fat 0g|
|Total Carbohydrates 33g||11%|
|Dietary Fiber 6g||23%|
|Vitamin A 1%||Vitamin C 19%|
|Calcium 14%||Iron 12%|
|Vitamin K 0 mcg||Potassium 354 mg|
|Magnesium 49 mg|