Hummus is generally considered a healthy food, but like many other processed foods, store-bought versions are filled with sodium and preservatives. Make this simple hummus at home to keep sodium levels in check, and keep the serving size to 2 tablespoons. This is easy if you use it as a spread on sandwiches, or make vegetables the star and dip them in hummus for a quick snack.
1 red bell pepper
1 (15-ounce) can chickpeas, drained and rinsed
Juice of 1 lemon
2 tablespoons tahini
2 garlic cloves
2 tablespoons extra-virgin olive oil
1 Move an oven rack to the highest position. Heat the broiler to high.
2 Core the pepper and cut it into three or four large pieces. Arrange them on a baking sheet, skin-side up.
3 Broil the peppers for 5 to 10 minutes, until the skins are charred. Remove from the oven and transfer the peppers to a small bowl. Cover with plastic wrap and let them steam for 10 to 15 minutes, until cool enough to handle.
4 Peel the charred skin off the peppers, and place the peppers in a blender.
5 Add the chickpeas, lemon juice, tahini, garlic, and olive oil. Process until smooth, adding up to 1 tablespoon of water to adjust consistency as desired.
Substitution tip: This hummus can also be made without the red pepper if desired. To do this, simply follow Step 5. This will cut the potassium to 59mg per serving.
Per Serving Calories: 103; Total Fat: 6g; Saturated Fat: 1g; Cholesterol: 0mg; Carbohydrates: 10g; Fiber: 3g; Protein: 3g; Phosphorus: 58mg; Potassium: 91mg; Sodium: 72mg