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fleur-de-lis

Recipe December 2017

Hummus So Many Ways

Leftover beans and vegetables become easy and affordable dips and spreads.

fleur-de-lis

Hummus So Many Ways

Serves: Basic Hummus: 1¼ cups, Pickled Beet Hummus: 1¾ cups, Carrot Hummus: 3 cups, Edamame Lime Hummus: 1¼ cups

Ingredients

Basic Hummus

  • 1-15 ounce can low-sodium chickpeas, drained and rinsed (1 ½ cups)
  • 6 Tbsp tahini
  • 2 Tbsp fresh lemon juice
  • 1 large garlic clove, minced (½ tsp)
  • ½ tsp ground cumin
  • ½ tsp salt
  • 2 Tbsp water
  • 2 ice cubes

Carrot Hummus

  • Basic hummus recipe plus:
  • 1 lb carrots cut into half-inch pieces
  • 1 tsp curry
  • ⅛ tsp cayenne
  • 3 Tbsp carrot water

Pickled Beet Hummus

  • Basic hummus recipe plus:
  • ½ cup sliced pickled beets

Edamame Lime Hummus

  • 1½ cups edamame, cooked and shelled
  • 1 Tbsp + 2 tsp lime juice
  • 3 Tbsp tahini
  • 1 large garlic clove, minced (½ tsp)
  • ½ cup cilantro leaves
  • ½ tsp cumin
  • ¼ tsp salt
  • 1 Tbsp water
  • 1 ice cube

Method

Basic Hummus
1. Combine all ingredients in food processor. Blend until smooth, 1-2 minutes, scraping sides of bowl as needed.

Pickled Beet Hummus
1. Combine all ingredients in food processor. Blend until smooth, 1-2 minutes, scraping sides of bowl as needed.

Carrot Hummus
1. Boil carrots until soft, about 10 minutes. Drain, reserving needed carrot water. Let carrots cool to room temperature.
2. Combine basic hummus, carrots, spices and water in food processor. Blend until smooth, 2-3 minutes, scraping sides of bowl as needed.

Edamame Lime Hummus
1. Combine all ingredients in food processor. Blend until smooth, 1-2 minutes, scraping sides of bowl as needed.

Basic Hummus
Per 2 Tbsp serving: 86 calories, 3g protein, 7g carbohydrate(2g fiber), 5g fat (1g sat, 4g mono/poly), 175mg sodium

Pickled Beet Hummus
Per 2 Tbsp serving: 67 calories, 2g protein, 7g carbohydrate (2g fiber), 4g fat (1g sat, 3g mono/poly), 147mg sodium

Carrot Hummus
Per 2 Tbsp serving: 44 calories, 2g protein, 5g carbohydrate (2g fiber), 2g fat (0g sat, 2g mono/poly), 86mg sodium

Edamame Hummus
Per 2 Tbsp serving: 57 calories, 3g protein, 4g carbohydrate(2g fiber), 4g fat (1g sat, 3g mono/poly), 67mg sodium

Seasoned Cook

For extra tang, add more lemon juice, lime juice or balsamic vinegar; for more heat, add Sriracha, harissa, jalapeno, or cayenne. Include your favorite flavors such as extra garlic, sun-dried tomatoes, fresh herbs (cilantro, parsley, chives) or olives. For a thinner consistency, add more water as needed.

CHI St. Vincent