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Hummus and Other Bean Dips
Spreading The Virtues Of Humble Hummus
by
Susan L. Burke, MS, RD/LD, CDE Whether or not you’re a vegetarian, vegan or even a steak lover, hummus has a place in your meal plans. Hummus (pronounced Hum-ess) is a wonderful, totally vegetarian dip made from pureed chickpeas (garbanzo beans), tahini (sesame seed paste), olive oil and lemon juice. It is often spiced with garlic and cumin.
Hummus is very nutritious. It’s low in fat, extremely low in saturated fat, has no cholesterol, and is a good source of fiber and protein.
You can even buy hummus already prepared (check the dairy/refrigerated section of your grocery store). But you can save a few pennies and get the satisfaction of whipping up your own hummus with my quick and easy recipe:
Susan Burke’s Hummus All Phases
1 can (15 or 16 oz.) of chickpeas (garbanzo beans) 2 cloves garlic, roasted and mashed Juice of half of one lemon 2 tablespoons tahini (sesame seed butter) 2 tablespoons of olive oil Salt and pepper to taste
Rinse and drain the chickpeas. In a food processor or blender, process chickpeas with garlic, lemon juice and tahini until blended. Add olive oil slowly while processor is running until hummus is thick and smooth. Blend in salt and pepper to taste.
Nutritional value serving (two Tbsp.): 60 calories, 60mg sodium, 2 grams of protein, 4 grams of fat, and 0 grams of saturated fat.
Hummus 1 All Phases. No added oil version.
2 cups cooked and drained garbanzo beans (canned beans can be used) 1/4 cup tahini (sesame seed butter) 2 to 5 tablespoons freshly squeezed lemon juice 1 clove garlic, chopped fine 1/4 to 1/2 cup water 1 tablespoon chopped parsley
Combine above ingredients (except parsley) in a blender and blend until smooth, adding water as necessary. Remove from blender and add chopped parsley. Makes 2 1/2 cups.
Hummus 2 From The New American Diet. No added oil version.
2 cups cooked and drained garbanzo beans (canned beans can be used) 1/4 cup tahini (sesame seed butter) 2 to 5 tablespoons freshly squeezed lemon juice 1 clove garlic, chopped fine 1/4 to 1/2 cup water 1 tablespoon chopped parsley
Combine above ingredients (except parsley) in a blender and blend until smooth, adding water as necessary. Remove from blender and add chopped parsley. Makes 2 1/2 cups.
Hummus 3 All Phases. From SBD original book.
1 can (15 ounces) chick peas 2 tablespoons fresh lemon juice 1/2 cup tahini (sesame paste) 1/4 cup chopped yellow onion 3 cloves garlic, chopped 2 teaspoons extra-virgin olive oil 2 teaspoons ground cumin 1/8 teaspoon ground red pepper 1/2 teaspoon salt Chopped fresh parsley (optional, for garnish)
Drain the chick peas, reserving 1/4 to 1/2 cup of the liquid. Combine the chick peas, lemon juice, tahini, onion, garlic, oil, cumin, pepper, and salt in a blender or food processor. Puree until smooth, adding the chick pea liquid it needed to thin the puree.
Refrigerate for 3 to 4 hours before serving to blend the flavors. Garnish with parsley, if desired.
Hummus 4 Makes 2 cups. From http://www.pcrm.org: A creamy garbanzo spread that can be used as a sandwich filling, or served as a dip with fresh vegetables or wedges of pita bread.
2
garlic cloves
Place garlic and parsley in a food processor and chop finely.
Drain beans, reserving liquid. Add to the food processor along with tahini, lemon juice, cumin, and paprika. Process until very smooth: about two minutes. The mixture should be moist and spreadable. If it is too dry, add some of the reserved bean liquid to achieve desired consistency.
Hummus with Toasted Sesame Seeds All Phases.
1
large onion, minced
*Note: Toast them in a teflon pan or in the toaster oven; watch closely as they burn easily and quickly.
Red Pepper HummusAll Phases. From http://www.diet.recipes-to-go.com.
1/2 cup canned chickpeas, drained 2 roasted red peppers from a jar* 1 tablespoon sesame tahini 2 tablespoons plain low-fat yogurt 2 garlic cloves, minced 1 tablespoon minced onion 1 dash cayenne pepper Freshly ground black pepper, to taste
Combine the first three ingredients in a blender until smooth. Add the remaining ingredients and process until smooth.
Increase recipe amounts proportionately as needed for more servings.
* Note: Purchase roasted red peppers in a jar from the condiment aisle in the grocery store.
Garbanzo Spread with Red Peppers All phases. Makes about 2 cups (8 1/4-cup servings. From http://www.pcrm.org/health/recipes:. This delicious spread has the look and taste of spreadable cheese and takes only seconds to prepare. Try it on bread and crackers, in casseroles, and as a filling for quesadillas. Look for jars of water-packed roasted red peppers near the pickles and olives in your supermarket. Tahini is available in the ethnic food section of many supermarkets and in natural food stores.
1 15-ounce can garbanzo beans 1/2 cup roasted red peppers 3 tablespoons tahini (sesame seed butter) 3 tablespoons lemon juice
Drain the garbanzo beans, reserving the liquid, and place them in a food processor or blender with the remaining ingredients. Process until very smooth.
Note: If using a blender, you will have to stop it occasionally and push everything down into the blades with a rubber spatula. The mixture should be quite thick, but if it really seems too thick to blend, add a tablespoon or two of the reserved bean liquid. Recipe from Eat Right, Live Longer by Neal D. Barnard, M.D.; recipe by Jennifer Raymond.
Hummus with Yogurt All Phases
3 garlic cloves, minced (more if you like) 1/4 cup plain, low-fat yogurt 1 tablespoon fresh lemon juice 1 teaspoon olive oil 1/4 teaspoon salt 1/4 teaspoon paprika 1/8 teaspoon pepper 1 19-ounce can chickpeas, drained
Combine all the ingredients in a food processor and process until smooth. Chill.
Green Bean and Garlic Dip Two servings. Recipe from Simply Vegan by Debra Wassermen.
1/3 pound green beans 2 cloves garlic, minced 1/2 teaspoon onion powder 1-1/2 tablespoons tahini 1 teaspoon soy sauce or tamari
Steam green beans for 10 minutes in about a cup of water until tender, yet firm. Rinse beans under cold water when done. Meanwhile, place remaining ingredients in a blender or food processor. Add cooked beans. Blend 2 minutes or until creamy. Serve with crackers.
Black Bean Hummus 1All phases. From www.diet.recipes-to-go.com. Source: American Diabetes Association at http://www.diabetes.org.
1 can (15 oz) black beans, drained 1 tablespoon sesame tahini 1 tablespoon low-fat sour cream 4 garlic cloves, minced 1 tablespoon minced tomato 1 tablespoon lime juice 1 teaspoon cumin Freshly-ground black pepper, to taste
Combine all ingredients in a blender or food processor. Process until smooth.
This recipe makes 12 servings at 2 tablespoons per serving.
All Phases. Eight servings. From http://vegetarian.allrecipes.com: This is the absolute best hummus I have ever had. It goes great with some toasted pita bread. Add more lemon juice if this hummus tastes like it needs a little extra kick.
A refreshing change from the same old hummus, this one features black beans, tart olives, and a spicy little bite from cayenne pepper.
1
clove garlic, peeled and sliced
Mince garlic in the bowl of a food processor. Add black beans, 2 tablespoons reserved bean liquid, 2 tablespoons lemon juice, tahini, cumin, salt, and cayenne pepper; process until smooth, scraping down the sides as needed.
Add additional seasoning and liquid (bean or lemon juice) to taste. Garnish with paprika and Greek olives.
Black Bean and Pinto Bean Hummus
Black Bean Dip 1 Phases 2 and 3
This is a quick way to make chips and black bean dip for snacking. Homemade chips are better than store-bought. Start experimenting with flavorings as you begin to master the process.
1 16-ounce can of black beans 2 tablespoons chopped red onion 2 tablespoons balsamic vinegar 1 tablespoon orange juice* 1 garlic clove, crushed Salt and pepper to taste 5 whole wheat pita breads, split and cut into triangles
Preheat the broiler.
In a blender or food processor, combine beans, half the onions, vinegar, orange juice, and garlic. Blend until smooth. Season with salt and pepper. Place in a serving bowl. Garnish with the remaining onions.
When you're ready to serve, arrange the pita triangles--cut side up--on a baking sheet. Broil until crisp and golden.
In addition to the pita chips, you can serve with some chopped vegetables.
*Squeeze a fresh orange for the juice, and eat the rest for a snack.
Black Bean Dip 2 All Phases. As posted on SBD forum by catdeveer: I discovered a black bean dip that I love to use instead of hummus.
2 cups cooked or 1 can black beans, drained and rinsed 1/3 cup toasted walnuts 1 or 2 cloves garlic, or to taste Zest and juice of 1 lemon 1 tablespoon cumin or to taste 1 to 2 tablespoons olive oil Salt and pepper Tabasco to taste (try the new chipotle flavored one) Water as needed for texture
Put all ingredients in a food processor until smooth. Optional: Stir in some freshly chopped parsley or cilantro.
Black Bean Dip 3 All Phases. Makes about 1 1/2 cups. From SBD Online’s Daily Dish e-mail 02-05-05.
1 (16-ounce) can black beans, drained and rinsed 1/2 cup prepared salsa, hot or mild 2 tablespoons fresh lime juice 2 tablespoons chopped fresh cilantro 1/4 teaspoon ground cumin Salt & freshly ground black pepper to taste
In a food processor, combine black beans, salsa, lime juice, cilantro, and cumin. Process until smooth. Season with salt and pepper. Serve with fresh-cut celery, cucumbers, and zucchini sticks.
~~~~~ In Phases 2 and 3, can also serve with whole wheat pita. See recipe below, and also Phase 2 lunches.
Frijemole All Phases. As posted on SBD forum by rosieh: This is good. I guess this is a Mexican hummus! It's really nice.
1 small onion, chopped 1 clove garlic, chopped (or 1/2 teaspoon minced garlic from jar) Olive oil 1 can chick peas (garbanzo beans) 2 tablespoons lime juice
3
chopped green onions (scallions)
Sauté onion and garlic in olive oil until softened (do not brown).
Mash chick peas in a food processor with the cooked onion and 2 tablespoons lime juice. You are looking for a hummus consistency; add water or oil if it is too dry. Once blended, put into a bowl and add the remaining ingredients (green onions, cilantro, chili pepper, hot sauce, salt, pepper, tomato, and sour cream).
Mix well. Serve cold as a dip for vegetables.
Rosieh says: In Phase 2, can serve with pita "chips.” I take a pita (whole wheat), slice it open, and grill until lightly brown. Once cooled, you can break it into crispy bits for dipping.
Spicy Bean Dip All phases
1 16-oz. can black beans, drained and rinsed 2 garlic cloves, minced 1 tomato 1 small onion 1 or 2 serrano chilies 1 teaspoon hot sauce 4 tablespoons cilantro (fresh, chopped) 1 cup Monterey Jack cheese, grated (low fat if desired)
Combine black beans, garlic, tomato, onion, chilies, hot sauce and cilantro together in a food processor. Blend mixture until smooth and place mixture in a small baking dish, sprinkle with cheese.
Heat oven to 350 degrees, and warm dip for 10 to 15 minutes. Serve with fresh raw veggies in Phase 1 and can also serve with SBD-appropriate crackers in Phase 2.
This page on-line June 11, 2004
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