3 ‘Hummus With a Twist’ Recipes

Hummus, that fabulous middle-eastern spread made from chickpeas and tahini, is a great dip for raw veggies, whole grain crackers, and pitas, as well as a tasty spread on sandwiches and in wraps. What stinks? Dried beans cost pennies, while an 8-oz. tub of prepared hummus can cost three bucks! If you have a food processor, however, making hummus at home is a snap.

The recipes below are twists on the classic version of hummus. Grind the ingredients and seasonings in a food processor until velvety and smooth and voila! You have a sophisticated appetizer for you and your friends (if you can bring yourself to share!).


Balsamic Black Bean Hummus

Makes about 3 cups

Ingredients
2 16-oz cans of black beans, drained and rinsed (or half of one pound of dried beans, cooked until tender)
3-4 tablespoons of balsamic vinegar
2 tablespoons of olive oil
Salt and pepper, to taste

Instructions

  1. Load up your food processor with black beans.
  2. Add balsamic vinegar and olive oil.
  3. Toss in a pinch of salt and lots of fresh pepper and blend for a full 2-3 minutes or until very smooth.
  4. Serve with fresh veggies and whole grain crackers!

NOTE: Dried beans can be substituted to make this recipe. Total cost for about 16 ounces of dip? Less than a dollar! Woop Woop!


Pizza Hummus

This is a good “gateway” hummus to get your kids on the hummus bandwagon and a sneaky way to get them to eat more whole grains and raw veggies, if you use those as your dippers.

Recipe by Holly Larson, MS, RD, adapted from the Food Network

Makes 1 1/2 cups

Ingredients
1 16-ounce can of chickpeas, drained and rinsed
3 tablespoons tomato paste
1/4 cup water
1 teaspoon dried oregano (or one tablespoon fresh oregano)
1 teaspoon dried basil (or one tablespoon fresh basil)
1 tablespoon olive oil
1 tablespoon lemon juice
1/4 cup shredded Parmesan cheese
1/2 teaspoon Mrs. Dash extra spicy seasoning blend (or dash of crushed red pepper)
1 tablespoon tahini
1-2 cloves of garlic, minced
Salt and pepper, to taste

Instructions

  1. Place chickpeas and all seasoning into a food processor and puree until smooth and creamy. If hummus is too thick, add a bit more water until you reach the desired consistency.
  2. Serve with raw veggies and whole grain crackers to dip, or as an alternative to mayo on a sandwich or in a wrap. Store extras in the fridge.

Roasted Carrot Hummus a l’Orange

Recipe by Holly Larson, MS, RD

Makes about 2 cups

Ingredients
1 16-ounce can chickpeas, drained and rinsed
1 cup roasted carrots
2 tablespoons olive oil
Juice and zest from one orange
2 tablespoons tahini
1 teaspoon minced garlic (1 clove or so)
1 teaspoon turmeric
1/2 teaspoon cumin (or more, to taste)
black pepper and salt, to taste

Instructions

  1. Roast carrots until tender and nicely browned.
  2. Place all ingredients in a food processor or kick-butt blender and puree until very smooth. Taste (try not to get weak in the knees) and adjust seasonings as needed.
  3. Try this fabulous spread on crackers, raw veggies, spread on toast and by the spoonful!

Food & Nutrition

Tip of the Day

A healthier plate includes protein. Think smaller when it comes to meat portions and look for lean sources.

ChooseMyPlate.gov

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.