Low fat hummus
I have a weight problem, so I add no olive oil. And I find using a vegetable broth improves the beans:
* Soak 1 cup of chick peas overnight, and then then drain.
* Cover with vegetable broth, add a bay leaf and boil slowly until tender. (about 2-3 hours).
* Drain the beans, keeping the broth to cook rice or lentils.
* Puree the cooked chickpeas in food processor with 1/4 cup of lemon juice.
* Add some of the left over vegetable broth or low fat yoghurt otherwise it's too thick to blend.
* Add grated zest (rind) of 1 lemon, 6 roasted cloves of garlic, 1
fresh minced raw garlic clove, 1/2 tsp cumin, 1/2 tsp ground coriander,
1/8 tsp cayenne, 1/2 tsp black pepper.***
* At very end, blend in half a cup of chopped parsely.
Comment from BP: Most folk are overweight because of too much starch, not because of the healthy calories in the olive oil usually used to make hummus.
Thanks Amy, some great ideas.
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