ZooFit Recipe of the Week: Hummus for Everyone

Cooking for a grown-ass man-baby on steroids is a full time job. When I discover a recipe I can pass on to my husband to do himself and keep him satisfied, I know I have a winner.

Hummus is my saving grace for keeping Chris satiated in our home. It’s a lot healthier than most other dips, easy to make, and uses little to no plastic waste. Plus, as we’ve experimented with ingredients, I feel we’ve pretty much perfected this vegan snack food.

But I recognize hummus (at least the traditional hummus) isn’t for everyone. So, here are 4 (count them, FOUR) variations of hummus, something for everyone. You can also switch up flavors, such as trying the cauliflower hummus (last in this post) with roasted red bell pepper, or the lima hummus with chiles. Or add your favorite flavors to the mix and make this favorite snack food your own. Have fun, and eat green.

Roasted Red Pepper Hummus- 4 servings, 318 calories, Carbs: 26g, Fat: 14.2 g, Protein: 8.3 g

Ingredients

  • 1 whole red bell pepper
  • 1 (15 oz) can chickpeas/garbanzo beans
  • 1 Tbsp tahini
  • 2 Tbsp olive oil
  • 3 Tbsp lemon juice
  • 1 tsp basil
  • 1 tsp paprika
  • 1/2 tsp turmeric

Directions

  1.  Place bell pepper in oven and set to 350 degrees. Roast in oven for 15-20 minutes, turning once about half-way through.
  2. While pepper is roasting, heat up chickpeas in small saucepan over medium heat. Once warmed through, drain any excess liquid and place chickpeas in a blender or food processor.
  3. When pepper is done, remove seeds and stem and place in blender with chickpeas. Add remaining ingredients. Turn on blender/food processor on high and mix for about a minute, adding a little bit of water if mixture is too clumpy. You may also need to stop mixing to scrape the sides with a spatula and continue.
  4. Using a spatula, transfer hummus into an airtight container, or bowl. Serve with veggies, crackers, or use as a sandwich spread (like with Greek Wraps).

 

Spicy Black Bean Hummus– 4 servings, 348 calories, Carbs: 20.6g, Fat: 12.2g, Protein: 7.4g

Ingredients

  • 1 garlic clove, peeled and sliced
  • 2 Tbsp lemon juice
  • 1 Tbsp tahini
  • 1 tsp cumin
  • 1 tsp chile powder
  • ¼ tsp salt
  • 2 Tbsp olive oil
  • Dash of crushed red pepper, or cayenne pepper
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 small can (4 oz) chiles

Directions

  1. Place garlic, and next 7 ingredients (through black beans) in a food processor. Process until smooth, adding 1 tablespoon of water at a time if mixture is too clumpy or dry.
  2. Spoon bean dip into a bowl and add chile peppers. Stir to mix well. 
  3. Use dip with veggies, bread, or as a topping for potatoes or tacos. Store in an airtight container in the fridge for up to 7 days.

 

Lima Hummus serves 4-  243 calories, Carbs: 24.3 g, Fat: 5.7 g, Protein: 6.2 g

Ingredients

  • 1 lb frozen lima beans
  • 2 Tbsp tahini
  • ¼ cup lemon juice
  • 1 Tbsp olive oil
  • 1 tsp salt
  • 1 garlic clove, minced

Directions

  1. Cook beans in boiling water for 10 minutes, or until very tender.  Drain, reserving ½ cup cooking water.
  2. Place tahini and remaining ingredients in a blender or food processor  Add beans and reserved water. Blend until smooth, scraping the sides occasionally during mixing process.
  3. Serve with veggies, crackers, or pita bread

Cauliflower Hummus (Paleo, Keto-friendly) Serves 4: 204 calories; Carbs: 10.6 g, Fat: 8.9 g, Protein: 5.3 g

Ingredients

  • 1 head cauliflower
  • 1 Tbsp tahini
  • 2 Tbsp olive oil
  • 3 Tbsp lemon juice
  • 1 tsp minced garlic (about 1 clove, minced)
  • 1 tsp paprika
  • 1/2 tsp turmeric

Directions

  1. Break cauliflower into florets and steam until soft.
  2. Place in bowl of a blender or food processor. Add remaining ingredients and process until smooth, scraping the sides occasionally as needed.
  3. Serve with veggies, crackers, or use as sandwich spread.

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