From the Jewish Food Hero Kitchen: Oil Free Healthy Hummus

Hummus is a protein-rich creamy paste made with chickpeas, garlic, lemon juice, a little bit of kosher tahini, and a good quality kosher salt. It can be delicious and good for us.

My chronic complaint with hummus is: it is often too heavy because it is prepared with oil and too much tahini. Heavy hummus is to the stomach as mortar is to bricks. Lighter tastes fresh and is better for our bodies. To make a lighter hummus, use a minimal amount of tahini and skip the olive oil (here’s why).

You can enjoy hummus as a dip, with bread as a sandwich, or even as a side with rice.

Here is a simple, delicious and healthy hummus recipe.

Healthy Hummus Recipe

From the Jewish Food Hero Kitchen: Oil Free Healthy Hummus
Jewish Food Hero
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Category: sides

  • Blender
  • Colander
  • Citrus reamer
  • Garlic press
  • 1 15 oz can of garbanzo beans (try to buy salt-free), or 2 cups of cooked garbanzo beans
  • 2 garlic cloves, pressed through the garlic press
  • 1 tsp of lemon juice (or more to taste)
  • 1-3 tsp of tahini (depending on how rich you want the tahini to taste)
  • 1-2 tbsp rice milk (this helps to make the hummus “creamy”)
  • ⅛ tsp salt (if you are using salt-free canned beans or homemade beans, you may need more salt)
  • Pepper, optional

  1. Place the beans in the colander and rinse the beans a few times.
  2. Add all ingredients to blender and blend until smooth.
  3. Serve.

; Yield: Serves 4-6

Your turn: What is your favorite brand of store bought hummus?



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