Laura Jacob stopped by for Tuesday’s food facts. Watch to learn how to cook up some healthy red pepper hummus.
Smoky Roasted Red Pepper Hummus- makes 8- ¼ cup servings
Hummus can be a very healthy alternative to other dips, which are typically very high in fat. This one has a smoky flavor and a little heat, from the chipotle chili, and the roasted red peppers give it a little sweetness, smokiness, and a nice color. I like to make a double batch, and then freeze what I won’t use within a few days. It’s a great late afternoon snack at work. It’s helpful also, so you aren’t overly hungry when you get home. The base is chickpeas, which are high in protein and soluble fiber, which is very heart healthy. It is also low in saturated fat. I will have one hummus prepared and displayed on a plate with raw vegetables and crackers. I will have the ingredients displayed and ready to place in the food processor. Will state each ingredient and amount as I add to the food processor.
Smoky Roasted Red Pepper Hummus
1 (15 oz) can chickpeas/garbanzo beans (low sodium if possible), drained well
1 (4 oz) jar of roasted red peppers, drained
2 tablespoons lemon juice
1 ½ tbsp. tahini (or 1 tablespoon toasted and ground sesame seeds)
1 clove garlic, peeled
½ tsp ground cumin
1 canned chipotle pepper in adobo
2 tbsp olive oil
Chopped fresh cilantro for garnish, if desired
In a food processor, place the drained chickpeas, roasted red peppers, lemon juice, tahini or ground sesame seeds, garlic, cumin, and chipotle pepper. Process, pulsing, until fairly well blended. Scrape the sides with a rubber scraper, as needed to incorporate all the ingredients. Turn on continuous, and drizzle in the olive oil, through the chute. You may need to add a small amount of water and continue to process, in order to achieve the desired consistency. Serve with raw vegetables and whole grain crackers.
Nutrition Information per ¼ cup serving: 100 cal, 6 g fat, 1 g saturated fat, 173 mg sodium, 10 g carb, 3 g fiber, 3 g protein.