Recipe: Fat-Free Homemade Hummus

I’m a huge hummus fan. Chickpeas are such a great, gluten-free source of protein and fiber. But store-bought hummus is not as healthy as you may think. Many of those popular brands are high in fat and packed with preservatives. On average, a serving size of 2 tbsp of hummus (which is slightly more than a dollop in my mind) contains a whopping 80 calories and up to 8 grams of fat. So if you keep dunking those pita chips into the hummus party bowl, that really starts to add up. But there’s a simple solution: make your own! It’s cheaper, healthier, and takes about 10-minutes to prepare .

 

I crafted a hearty recipe that calls for a lot of garlic so feel free to adjust according to your liking. I’m also using a mixture of canned and sprouted chickpeas after sampling some sprouted hummus for the first time at the Marin Farmers Market. I did a little research and discovered that sprouting has a ton of nutritional benefits, including increased vitamin B content and enhanced digestibility. Click here to read more if you’re a nutritional nerd like me :=)

 

Fat-Free Homemade Hummus:

What you’ll need:

  • 4 cans of chickpeas
  • 1/4 lemon
  • 1 whole garlic
  • 1 tbsp of coriander
  • 1 tbsp of cumin
  • 1/2 tsp of Himalayan pink sea salt (regular salt also works)
  • 2/3 cup of warm water
  • Juicer (As mentioned in my Bitter-less Elixir post, I’m obsessed with my Omega Juicer. But you can use a blender, Vitamix, or food processor to mash-up the chickpeas. The consistency will vary, but it’s worth experimenting.)
  • *Optional addition: 1/2 bag of sprouted chickpeas (You can grow your own or buy them fresh at a local farmers market.)

 

Pulling it together:

  • Use the Omega juicer to grind up the lemon and garlic
  • Add a tsp of warm water to the lemon/garlic mixture and set it aside
  • Rinse the chickpeas and grind them through the juicer (I like to add 1 cup of whole chickpeas to the batch to add some texture)
  • Add the lemon/garlic juice, coriander, cumin, sea salt, and warm water to the mashed chickpeas mixture
  • Use a wooden label to stir until completely blended
  • Spread on toast or pita bread. Bon appetit!

 

Organic chickpeas, garlic, and a lemon   Coriander, Cumin, and Pink Sea Salt   4 cans of chickpeas + 1/2 bag of sprouted chickpeas

Mashing chickpeas using the Omega Juicer   FullSizeRender