Are you craving a creamy, flavorful dip that's also good for you? Look no further! This fat-free hummus recipe delivers all the deliciousness of traditional hummus without the excess fat. Perfect as a healthy snack, a vibrant addition to your lunch, or a fantastic appetizer for your next gathering, this easy recipe is a game-changer for healthy eating. It's so simple to make, even beginner cooks will feel confident whipping up a batch in minutes. Let's get started!
Ingredients:
- 1 (15-ounce) can chickpeas, rinsed and drained very well
- 1/4 cup tahini (or more, to taste - see variations)
- 1/4 cup lemon juice (freshly squeezed is best!)
- 2 cloves garlic, minced
- 1/2 teaspoon ground cumin
- 1/4 teaspoon salt (or to taste)
- 1/4 cup ice water (or more, as needed for consistency)
- 2 tablespoons chopped fresh parsley (for garnish)
- Paprika (for garnish)
Instructions:
- Combine Ingredients: In a food processor, combine the rinsed and drained chickpeas, tahini, lemon juice, minced garlic, cumin, and salt.
- Blend: Process the mixture until completely smooth and creamy. This may take a few minutes, scraping down the sides of the bowl as needed.
- Adjust Consistency: If the hummus is too thick, gradually add ice water, one tablespoon at a time, until you reach your desired consistency. Start with less water and add more as needed to prevent it from becoming too runny.
- Taste and Adjust: Taste the hummus and adjust seasonings as needed. You might want more lemon juice, garlic, cumin, or salt depending on your preference.
- Serve: Transfer the hummus to a serving bowl. Garnish with chopped fresh parsley and a sprinkle of paprika. Serve with pita bread, vegetables, or crackers.
Cooking Tips for the Best Hummus:
- Rinsing Chickpeas: Thoroughly rinsing the chickpeas helps remove excess starch, resulting in a smoother, creamier hummus.
- Fresh Ingredients: Using fresh lemon juice and garlic makes a noticeable difference in the flavor of the hummus.
- Tahini Quality: The quality of your tahini significantly impacts the taste of your hummus. Choose a good quality tahini for the best results.
- Ice Water: Using ice water helps keep the hummus cool and prevents it from becoming too warm during processing.
Variations:
- Spicy Hummus: Add a pinch of cayenne pepper or a few dashes of your favorite hot sauce for a spicy kick.
- Roasted Red Pepper Hummus: Add 1/2 cup of roasted red peppers for a sweeter, smokier flavor.
- Chipotle Hummus: Incorporate 1-2 tablespoons of chipotle peppers in adobo sauce for a smoky, spicy twist.
- Creamier Hummus: For an even creamier texture, add a tablespoon or two of full-fat Greek Yogurt (This will slightly alter the "fat-free" claim, but adds creaminess)
- More Tahini: If you love that nutty tahini flavor, feel free to add more than the 1/4 cup called for in the recipe.
Nutritional Information (per serving, approximate):
This nutritional information is an estimate and may vary based on the specific ingredients used.
- Calories: Approximately 100-120
- Protein: Approximately 5-7 grams
- Fat: Approximately 1-2 grams
- Carbohydrates: Approximately 18-20 grams
- Fiber: Approximately 5-7 grams
This fat-free hummus recipe is a perfect example of a healthy and delicious meal. It’s quick to make, versatile, and satisfying—ideal for those busy weeknights when you want a tasty yet healthy dinner option. Enjoy!