Engine 2 Diet: Healthy Homemade Hummus
"This is the most basic of the spreads. You can find a variation of this recipe in almost any grocery store, but 95 percent of them are made with either olive oil or tahini (sesame paste), which pushes up the fat content. Your best bet is to take three minutes and make a batch on Sunday that will last you for the week.From THE ENGINE 2 DIET by Rip Esselstyn. Copyright (c) 2009 by Rip Esselstyn. Used by permission of Grand Central Publishing. All rights reserved...."
INGREDIENTS
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1 can chickpeas, rinsed and drained
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2 cloves garlic, chopped
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2-3 tablespoons fresh lemon juice
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1 teaspoon Bragg Liquid Aminos or low-sodium tamari [or soya sauce]
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3 tablespoons water or vegetable broth
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Variations:
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Customize by adding one or more of the following:
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2 tablespoons toasted sesame seeds (add 100 calories, 9 g fat to the entire recipe)
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1 fresh jalapeño, seeded and chopped (add 5 calories)
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1 roasted, seeded, and chopped red bell pepper (add 32 calories)
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1 cup dark or Kalamata olives (add 360 calories, 40 g fat)
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1 bunch fresh mint (add 10 calories)
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1 cup fresh spinach (add 7 calories)
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1 cup cooked eggplant (add 20 calories)
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