roasted garlic hummus

I have a thing for hummus on my blog…

Roasted Red Pepper HummusEdamame Hummus, and Spinach & Avocado Hummus are a few I’ve done in the past.

If you haven’t yet made the roasted garlic I posted yesterday, then this should definitely make you want to get in your kitchen and start roasting.

Roasted Garlic Hummus…

Roasted Garlic Hummus from Living Well Kitchen

Quite possibly my new favorite hummus flavor.

This hummus is delicious served as a dip or an appetizer

But beware because hummus can be one of those tricky health foods. People think it’s super healthy so they eat a ton. But there are few problems with hummus…

1) Hummus is typically served with pretzels, pita chips or bread, and other refined carbohydrates. Ugh! You don’t even know how much this bothers me. People are always so excited to tell me their favorite snack is pita chips with hummus. I hate being the bearer of bad news when I tell them that yes, hummus is good {in moderation} but they are basically eating a bunch of carbs and refined ones at that {from the pita – very rarely do you see 100% whole wheat pita chips}.

Solution: eat your hummus with vegetables or as a replacement for mayonnaise on sandwiches & wraps. If you want to add some chips or crackers, make sure they are 100% whole grain. Tortilla chips, TriscuitsWhole Wheat Pita Chips are all good options {see here for more about good snack choices}. Please skip the pretzels, regular pita chips, and other refined carbohydrates that are commonly served with hummus. Please

Roasted Garlic Hummus from Living Well Kitchen

2) You can eat too much. For store-bought hummus, one serving is only 2 tablespoons and that’s not very much at all. And then add on the amount from the vehicle you are using to eat your hummus and calories, etc. can add up quickly

Solution: mind your portion sizes. Or an even better option is to make your own where you can control the ingredients and lower the nutrition stats. For this Roasted Garlic Hummus, a serving is 4 tablespoons {which has the same amount of calories as 2 tablespoons of store-bought Roasted Garlic Hummus}.

So without further ado, I give you the recipe for Roasted Garlic Hummus

Roasted Garlic Hummus

by Meme Inge

Prep Time: 5-10 minutes

Cook Time: no cook

Keywords: blender no cook appetizer snack dairy free egg-free gluten-free healthy no-sugar-added nut-free soy-free vegan vegetarian
Print this recipe

Ingredients (2 cups)

  • 1 TBSP roasted garlic
  • 1 (15 oz.) can chickpeas, well-rinsed & drained
  • 1 TBSP olive oil
  • 1-2 TBSP lemon juice {I like a lot of lemon flavor}
  • 1-2 TBSP water
  • 1/2 tsp salt

Instructions

Add all ingredients {starting with 1 tablespoon of lemon juice and 1 tablespoon water} in the order listed to a food processor or blender. Process until completely smooth. Add more lemon juice and/or water as needed.

Keep in an air-tight container in the refrigerator for up to 5 days.

Notes: try to buy reduced-sodium or no salt added chickpeas if possible, but draining and rinsing the chickpeas really well helps reduce the sodium by over 40%

Nutrition Facts per 1/4 cup serving:

70 calories, 3g fat (0.3g saturated), 8.4g carbohydrates, 1.9g fiber, 2.9g protein

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Meme

Comments

  1. HealthFreak says:

    1/2 tsp salt!? It’s unnecessary, Canned chickpeas already contain significant amount of salt. Flavour should be just right without and it, the dish will then remain on the healthy side.
    Cheers

    • I typically buy the no-salt-added or reduced-sodium chickpeas. I updated the ingredients to reflect that. Also, draining and rinsing the chickpeas very well before using can help decrease the amount of sodium by almost 40%. Thanks for stopping by and commenting!

  2. I like to cook my own chick peas and use the cooking liquid instead of water to cream up the mixture. I read, and I think it works, to process your humus with warm chick peas. For some reason, the texture is creamier.

    • That’s great! It’s definitely ideal to cook your own chickpeas because you can cut back on excess sodium {and occasionally other ingredients} added in canned chickpeas. It’s a good idea to soak the beans and change the soaking liquid a few times before cooking them because it helps with digestion of the chickpeas {and other beans}. But the addition of the starchy cooking liquid and using warm chickpeas are great ideas to help increase the creaminess!

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