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Spinach Hummus

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.

1 10-ounce package frozen chopped spinach, thawed
2 cups cooked cooked chickpeas, or 1 19-ounce can chickpeas, heated and drained
1/3 cup lemon juice
1 tablespoon tahini
4 - 6 garlic cloves
1 1/2 teaspoons salt
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper

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.

Variations:

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