Lite Hummus Dip

November 9, 2017Recipes, Snacks

A popular Middle Eastern-inspired dip gets a healthy makeover.


1 can (15 oz.) chick peas, rinsed and drained
1-2 cloves finely minced garlic (or to taste)
1 Tbsp. sesame tahini
6-8 Tbsp. reduced sodium vegetable broth or water
1-2 Tbsp. fresh lemon juice
1/2 tsp. extra virgin olive oil
Salt and freshly ground black pepper, to taste
Hot pepper sauce (optional)


In blender or food processor, place peas, garlic, tahini, broth or water, lemon juice and oil. Blend on high speed until mixture is smooth. Add salt, pepper and hot pepper sauce to taste, if desired. Pour mixture into serving bowl. Dust lightly with paprika. Serve with cut-up raw vegetables and pita bread. Makes 1 1/4 cups

Per 2 tablespoons: 50 calories, 2 g fat (<1 g saturated fat), 7 g carbohydrate,2 g protein, 2 g dietary fiber, 195 mg sodium.


Recipe from the American Institute for Cancer Research.