Makes 3 cups
Most versions of this popular Middle Eastern chickpea dip are chockfull of olive oil and sesame tahini. This recipe contains a little tahini and plenty of spinach or other greens for good nutrition and lots of color. Serve with raw veggies and wedges of sprouted-wheat pita bread or with fat-free dark rye-crisp crackers. Heating the chickpeas before processing makes a creamier hummus.
10-ounce package frozen chopped spinach, thawed
cooked chickpeas, or 1 19-ounce can chickpeas, heated and drained
Squeeze as much liquid from the spinach as you can and chop with a sharp knife. Set aside.
Place chickpeas, lemon juice, tahini, garlic, salt, cumin, and cayenne in a food processor. Blend until as smooth as desired, adding a bit of water if necessary (it will thicken somewhat in the refrigerator). Add spinach and blend briefly.
Transfer to a serving bowl, cover with plastic wrap, and refrigerate until ready to serve.
Try this recipe with cooked or thawed frozen kale, Swiss chard, or collard greens instead of spinach.
For a more traditional hummus, omit the spinach and decrease the salt to 1 teaspoon, the cumin to 1/2 teaspoon, and the cayenne to a pinch.
For delicious red pepper hummus, make the traditional hummus variation and add 1/2 cup drained and rinsed roasted red peppers from a jar when you process the chickpeas.
Per 1/4 cup
- Calories: 52
- Fat: 1.3 g
- Saturated Fat: 0.2 g
- Calories from Fat: 22.6%
- Cholesterol: 0 mg
- Protein: 2.9 g
- Carbohydrates: 8.1 g
- Sugar: 0.6 g
- Fiber: 2.4 g
- Sodium: 270 mg
- Calcium: 40 mg
- Iron: 1.2 mg
- Vitamin C: 2.3 mg
- Beta Carotene: 979 mcg
- Vitamin E: 0.6 mg
Source: Dr. Neal Barnardís Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs by Neal D. Barnard, M.D.; recipe by Bryanna Clark Grogan