The first bit of good news is that chickpeas are one of the world’s healthiest foods. Packed with fiber and nutrients–including antioxidants, protein and iron–a 140 calorie half cup of chickpeas a day can help lower your cholesterol, improve your heart health and curb your appetite.
The bad news is that when chickpeas are combined with tahini and oil, the calories and fat can more than double.
But here’s the second piece of good news: by making your hummus at home, cutting back a bit on the tahini and hiding a little cooked cauliflower in with the pureed chickpeas, you can have the hummus you crave for only 200 calories a cup!!
With fresh garlic and lemon juice giving it a kick, your family and friends will never know you’ve made the switch!
2 cups cooked cauliflower (about half a head)
2 cups canned chickpeas (garbanzo beans) drained, but juice reserved
1-2 t fresh minced garlic (a matter of taste..)
salt to taste
3 T tahini
1-2 T fresh lemon juice
1/2 t olive oil
fresh minced parsley, optional
Cook the cauliflower: Though you can steam cauliflower if you like, the easiest way to do it is to chop it up into small pieces, put it in a microwave safe bowl, sprinkle with a wee bit of salt (do NOT add water) and cover with a lid or a plate that will hold in the steam the cauliflower will release and microwave it on high for 8 minutes.
Place the cooked cauliflower, beans, garlic, salt, tahini and lemon juice in the food processor and puree until smooth. If it seems too dry, add in a tablespoon or two of the bean juice. Taste for seasonings and adjust..adding more salt or lemon if you need to.
Place in a serving dish and drizzle with the 1/2 teaspoon of olive oil and shower with parsley. Serve with sliced red bell pepper, carrots, celery and endive leaves. If throwing a party, you can also serve it with toasted pita chips.
Hummus is a great topping for a Skinny Crostini… Simply spread 1/2 cup of hummus onto 2 slices of 40 calorie Wasa bread, add sliced tomato, cucumber, olives, and/or a pinch of feta, a little minced basil or parsley and a little salt and pepper. It’s a huge vitamin and fiber filled snack that’s loaded with taste and texture, but only has about 200 calories!