Healthy Hummus 3 Ways

Chickpeas, also known as garbanzo beans are protein-packed legumes with a mild, nutty flavor. They’re the main ingredient in hummus, a creamy thick spread filled with healthy ingredients that has been shown to reduce inflammation. Each tablespoon of hummus has about 46 calories but if you want to reduce your calorie intake you can make the pink or green hummus instead, with approximately 30 calories per tablespoon. Store the hummus in the refrigerator for up to 3 days or freeze for longer storage. Eat with baby carrots, sliced cucumber or celery, or on our rosemary sesame rice crackers with goat cheese. Enjoy!

Basic Hummus Recipe

Prep Time: soaking time + 5 min | Cook Time: 60-90 min | Yields: 2 cups

Ingredients

+ 1 cup dry chickpeas
+ 1/4 cup tahini
+ 3 tbsp olive oil
+ 2 garlic cloves
+ 3 tbsp lemon juice
+ 1/2 tsp sea salt

Directions

Place chickpeas in a large bowl, cover with cold water and let soak overnight. Drain the water, place the soaked beans in a large pot and cover with several inches of water. Bring to a boil, then reduce to a simmer and let the chickpeas cook for about 60 to 90 minutes. Once the chickpeas are cooked, rinse them under cold water and drain. Place the chickpeas and remaining ingredients in a food processor (or blender) and pulse until smooth.

Amount per tablespoon

calories	carbs	fat	protein
46	4.3 g	2.7 g	1.6 g

Green Hummus Recipe

Prep Time: 5 min | Cook Time: 2-3 min | Yields: 2 cups

Ingredients

+ 1 cup hummus
+ 2 cups fresh or frozen green peas
+ 1/2 tsp ground black pepper

Directions

To cook the green beans, bring 3 cups of water to a boil in a saucepan, drop in green peas and boil uncovered for 2 to 3 minutes. Drain the peas, place them into a blender with the remaining ingredients and blend until smooth.

Amount per tablespoon

calories	carbs	fat	protein
30	3.5 g	1.4 g	1.3 g

Pink Hummus Recipe

Prep Time: 5 min | Cook Time: 30 min | Yields: 1 1/2 cups

Ingredients

+ 1 cup hummus
+ 1/2 cup beets
+ 1/4 tsp cayenne pepper

Directions

To cook the beets, cut off any tops, scrub the roots clean, cover with water in a saucepan and simmer until tender, about 30 minutes. Once they have cooled, place all ingredients in a blender and pulse until smooth.

Amount per tablespoon