Healthy Hummus Recipe

I am very excited to announce that my mom is going to be a guest contributor to this site.  I am blessed to have an awesome mom!  Growing up she was a great example of how to eat healthy and how to get her kids to eat healthy.  I credit my nutrition knowledge and lifestyle eating choices to her.  Even at 60 years old, she weighs 115 lbs at 5’4 (mom, not sure if I was suppose to say that!).  She weighed 30 more lbs then that in her 20’s, so she has done a great job of losing and now maintaining a healthy weight.  She is now lifting pretty hard which is so important for someone her age.  She even has a goal to do a pullup, which would shock me so much if she was able to do that!

Each week we are going to feature a recipe or ingredient that is healthy.

So here is the first post by my mom!

“Dustin has asked me to do some kind of weekly thing with recipes; what would be neat is if it turned into a recipe exchange, with those of you who can find an extra minute to send off something you and your family are currently enjoying!

We thought hummus would be an easy recipe to get started with; I’ll share my own recipe that works for us, and hopefully you’ll have a favorite one to share too.

2 cans of garbanzo beans (chick peas), drained
1 tsp. seasalt
1 1/2 tsp. garlic powder
2 t. cumin
1 1/2 Tbl. lemon juice
2-3 Tbl. olive oil
some water or saved liquid from beans

Process the beans with some liquid in your food processor (blender should work just fine too) til smooth, to desired consistancy-remember you have more liquids to add, so don’t make it too soupy!
Next add the seasonings and lemon juice.
Last, drizzle the olive oil in while running the processor, adding more or less to taste.

Now, for some hints:

-I use Walmart’s organic beans.

-If you have the time, organic lemons, freshly squeezed, has got to make things tastier!

-You can also add up to 3 Tbls. tahini (ground seseme seeds-can buy at the health food store just like peanut butter, or grind your own in the same seed grinder you use to grind flaxseed).

-Try simmering 2 Tbls. chopped garlic in some of the oil in place of the garlic pwd.

-Any kind of beans can be used-it’s fun to experiment, like maybe replacing one can of chick peas with a can of black beans.   I see that Trader Joe’s has a variety of options, like adding sun dried tomatoes, cilantro, using white beans, etc.

I like a very garlicky (sp?) hummus but when trying to get that with garlic pwd., it gets very potent and too hot for me….can anybody help me out??  Can I only get lots of garlic flavor by sauting the chopped garlic??
Or maybe some of you prefer another flavor other than the cumin…..

Last, I always like to know the calorie content and the fats, etc.; but this time I am going to take the easy way out and just copy the stats off my carton of Trader Joe’s’ hummus to give an approximate count–yeah, yeah, as easy as it is to make, I still grab some at T.J. sometimes :):

2 Tbls.:  60 cal., 3 g. fat, 85 mg. sodium, 6 g.carbs., 2 g. protein
(this is their Garlic Hummus Dip that has tahini in it, and no cumin, otherwise the same ingred. as my recipe).
So!  There you have it-serve it with veggies or pita pocket, or any healthy snack cracker, or I sometimes throw it into my salad for some veg. protein and healthy fats.
If you really feel like puttsing around, spray the pita pocket with some olive oil and sprinkle with garlic pwd. cut into triangles, and bake at 350 for 10-15 min. or til crispy.

Hey, another fun thing would be if any of you are looking for a certain recipe, ask away and see who comes up with something!  🙂

Dustin always closes with “Keep Moving”…..maybe I’ll just say…..

Keep eating~healthy!
Dustin’s Mom”

Do you have a favorite hummus recipe?  Or thing you like to use hummus in?  Please click the comment box below and share with us your favorite!

Click links below for more great recipes!

30 Healthy Snacks, 21 Healthy SnacksChocolate Chip CookiesChocolate Tofu PiePureed Vegetables, Roasted VeggiesQuinoaChickenOmeletPizzaGuacamoleHummusCarrot Soup

Comments

  1. Thank you Dustin’s Mom for the recipe! I’ll make it this weekend. I’ll keep watching for more recipies.

  2. This is a layered dip and very pretty.
    1-8ounce cream cheese(low fat) softened
    1 T lemon juice
    1 tsp dried Italian seasoning
    3 cloves garlic, minced
    1 1/2 cups hummus
    1 cup chopped cucumber
    1 cup chopped tomato
    1/2 cup chopped pitted Kalamata olives
    1/2 crumbled feta cheese
    1/3 cup sliced green onions
    Pita chips and crudites for dipping

    Beat cream cheese, lemon juice, Italian seasoning, and garlic until smooth.Spread this mixture into a 9 inch pie plate.Evenly spread the hummus on top of the cream cheese layer.Top with the rest of the ingredients. Cover and refridgerate for 2- 24 hours.Serve with pita chips and crudites.

    PS–To get a powerful garlic taste without the bite, roast a whole head of garlic, wrapped in aluminum foil, in the oven for about an hour and then squeeze the garlic “paste” out .
    Great idea for the recipes

  3. Really liked those pictures you found, Dustin!
    Actually, the weight thing….115 lbs. is what I weighed when I graduated from High School and is my target weight now; presently, I can’t seemed to get the 2-3 lbs. extra off–which represents unwanted inches that makes the jeans tight-y’all know about that, right?! :). The 30 lbs. extra came during college, when I took a yr. off and worked in an orphanage in Pueto Rico and came back with too much rice and beans packed all over 🙁 !! I did get back to normal when finishing college, but fitness certainly wasn’t a hot item back then on campuses-some of you remember-one menu: fattening!

    Robyn, let me know how the family liked it, and, if you made some adjustments for, like a picky eater, share that with us too.

    Terrie, thanks for the roasted garlic tip! I actually have one of those ceramic garlic roasters and will definitely dig it up and try it out.

    And Dustin’s baby sis, Angela (she’s a Jr. there at UW Madison) is coming home tomorrow and we will have to try out that layered hummus dip–when the kids come home, I find that having those kind of dips around can really get the veggies into them. Thanks for sharing, Terrie!

    Anybody have a suggestion for next week’s recipe??

  4. Hana from Van says

    Thanks, Joy, for the recipe! Looking forward to more to come. This is such a great idea! And Dustin really does have such an awesome mom. I’ve known her practically all my life and she really has the biggest heart (I guess that’s where the kids get it from). Not to mention that she never ages!

  5. Hi Everyone-
    This is a fabulous idea, I look forward to lots of “good eats” this year! I would like to post the hummus recipe that I made for the MamaTone party in January (I think Jill wanted the recipe):

    Orange Hummus

    1-1/2 cups raw chick peas
    1/4 tsp of the following:
    ground cumin
    ground coriander
    ground ginger
    dry mustard
    tumeric
    paprika
    1/2 cup orange juice
    1/4 cup tahini
    1-1/2 tsp salt
    1-2 T cider vinegar
    3 medium garlic cloves, minced
    3 medium scallions, finely minced (whites and greens)
    2 tsp tamari sauce

    1. Soak the chick peas overnight.
    2. Bring the chick peas to a boil in a large kettle with plenty of water for 1-1/2 to 2 hours. (The softer they are, the easier they will be to mash)
    3. Drain, and mash by hand or process the chick peas in a food processor.
    4. Combine the mashed chick peas with all remaining ingredients, cover, and chill.
    Yields 3 cups

    I have a second recipe that also uses chick peas (or garbanzo beans):

    Moroccan Vegetable Stew
    Serves 6

    1 T vegetable oil
    2 med. zucchini, chopped
    1 sm. onion, chopped
    1 lg. carrot, chopped
    1 T garlic, minced
    1 cup veg. broth
    1/2 tsp. salt
    1/4 black pepper
    1/4 tsp. cinnamon
    3/4 tsp. ground coriander
    1-1/2 tsp. cumin
    1-1/2 tsp ginger
    2-15oz. cans garbanzo beans
    1-15oz can stewed tomatoes with juice

    Couscous:
    1 cup couscous
    1-1/4 cups broth or water

    Heat oil in a large skillet over med-high heat. Add zucchini, onion, carrot, and garlic; cook 5 minutes. Stir in broth, ginger, cumin, coriander, salt, cinnamon, pepper, garbanzo beans, and tomatoes with juice; bring to a boil. Cover and reduce heat to low, simmer 8 minutes or until veggies are softened; stir occasionally.

    Meanwhile, boil water and add couscous. Cover adn let stand 5 minutes. Fluff with fork.

    Serve stew over couscous.

  6. This is really crazy….I was just going through my recipes (Dustin already has next week’s item picked out for us!) when I came across my original hummus recipe, and here it is from Shoshi, an awesome Jewish gal from Israel, who just happens to live right next door to “Hana from Van” (from the blog above)!! Han, you gotta’ run next door and get Shoshi onto Dustin’s site-now wouldn’t she have the recipes to share, with that Mediterranian health touch?! (I blogged about Hana last week under Abby’s story, in case you’re wondering…!).

    And oh my, Nancy you are incredible–that orange hummus recipe is a real production-I take my hat off to you, cooking your own beans even!! Just in case some of us cheat~ha!, would you say your recipe makes about 4 cups of cooked beans? All those spices would make for a very interesting, spicy flavor!

    Your soup recipe was totally timely for me too-I was just thinking, flipping past soup recipes, that I used to make huge pots of veg. soup when all the kids were home–chopping up everything took forever (unless I roped in the troups for some forced labor :)…), but your recipe is just right and I think I am going to get at it tonight yet! If Dustin gets lucky, I just may send some home with Angela for him next week!

  7. 4 cups cooked beans sounds correct. The yield is 3 cups, but when mashed these beans really take up much less space. Thanks again for sharing your expertise!

  8. Another option would be to roast the garlic first. That would allow you to add more garlic without that harsh bite that it has when it’s uncooked. Roasting makes it super sweet, and it’s really easy.

    Here’s a quick video how to roast it:

    http://www.youtube.com/watch?v=7FMzHz8iYXE

  9. I just read Terry’s post, and she said the same thing! Haha… great minds think alike…

Trackbacks

  1. » Guacamole says:

    […] If you didn’t check out last weeks recipe which was hummus, click here to read the hummus recipes […]

  2. […] Click here for hummus recipes […]

  3. […] Hummus   Keep eating~healthy!   Dustin’s Mom~Joy […]

  4. […] If you didn’t check out last weeks recipe which was hummus, click here to read the hummus recipes […]

  5. […] Pie,  Pureed Vegetables, Roasted Veggies,  Quinoa,  Chicken,  Omelet,  Pizza,  Guacamole,  Hummus,  Carrot Soup  Campfire Food  Protein Bars  7 Day Meal […]

  6. […] Pie,  Pureed Vegetables, Roasted Veggies,  Quinoa,  Chicken,  Omelet,  Pizza,  Guacamole,  Hummus,  Carrot Soup Campfire Food Protein Bars 7 Day Meal […]

  7. […] Pie,  Pureed Vegetables, Roasted Veggies,  Quinoa,  Chicken,  Omelet,  Pizza,  Guacamole,  Hummus,  Carrot Soup Campfire Food Protein Bars 7 Day Meal […]

  8. […] Pie,  Pureed Vegetables, Roasted Veggies,  Quinoa,  Chicken,  Omelet,  Pizza,  Guacamole,  Hummus,  Carrot Soup Campfire Food Protein Bars 7 Day Meal […]

  9. […] Pie,  Pureed Vegetables, Roasted Veggies,  Quinoa,  Chicken,  Omelet,  Pizza,  Guacamole,  Hummus,  Carrot Soup Campfire Food Protein Bars 7 Day Meal […]

Speak Your Mind