Cooking Index - Cooking Recipes & IdeasLow-Fat Hummus Dip Recipe - Cooking Index

Low-Fat Hummus Dip

Courses: Dips and Spreads
Serves: 4 people

Recipe Ingredients

1   Garbanzo beans - (16 oz)
1 teaspoon 5mlTahini
1 teaspoon 5mlExtra-virgin olive oil
1 teaspoon 5mlChopped garlic
1 tablespoon 15mlWater
1/4 teaspoon 1.3mlFreshly-ground black pepper
2 teaspoons 10mlFresh lemon juice
  Cayenne pepper - to taste
1/2 teaspoon 2.5mlCumin
1/8 teaspoon 0.6mlSalt
2   Hard-boiled eggs - yolks removed
2 tablespoons 30mlChopped black olives
1 section  Parsley

Recipe Instructions

Drain and rinse the garbanzo beans (chickpeas). Try to remove as much of the loose outer covering of the beans during the rinsing process as possible. Discard these outer coverings.

Process all ingredients except the eggs, olives, and parsley in a blender or food processor until smooth. Place in a serving dish.

Remove the egg yolks and save for another recipe or discard. Chop the egg whites into small pieces, mix with the olives, and sprinkle over the dip. Garnish with parsley to serve.

This recipe yields 4 servings. Serving size: 1/4 cup.

Exchanges Per Serving: 1 Lean Meat, 1 Starch, 1/2 Fat.

Nutrition Facts: Calories 512; Calories from Fat 45; Total Fat 5g; Saturated Fat 1g; Cholesterol 53mg; Sodium 208mg; Carbohydrate 20g; Dietary Fiber 4g; Sugars 4g; Protein 8g.

Source:
American Diabetes Association at http://www.diabetes.org

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