Hummus

I do. It is a variation on the Crunch Time Cookbook recipe (from the trainer from the Australian Biggest Looser).
With veggie sticks (carrots, sugar snap peas, celery etc) - it is only 100cals per serve for 2 tabs of hummus with as many veggies as you can eat.

- 1 can of chickpeas/ or equivalent dried chick peas soaked in water overnight
- 2 tbs tahini
- 2 teaspoon crushed garlic
- 1 chopped chili with seeds removed (optional)
- chopped cilantro/coriander (optional)
- cracked pepper
- salt (optional if you are looking to reduce salt intake)
- 1 whole onion de-skinned.
- 2 tbs olive oil
- 1 bay leaf


1. Put chickpeas in a saucepan with the whole onion and bay leaf. Cover with water. Bring to the boil then simmer for about 20mins. If you like you can bring the chickpeas to boil on stovetop then move it all to a slow cooker and let it do its simmering for a couple of hours in that instead, then you don't have to watch it as much. Even if it goes all night on a low setting it is fine as long as you have enough water.

2. Drain chickpeas. Remove bay leaf and onion and throw these away.

3. Put all the rest of the ingredients in a food blender and blend until smooth.

3 cups chickpeas, cooked, drained
1 roasted red bell pepper, skinned, seeded, and coarsely chopped (about 1/2 cup)
3 garlic cloves, minced
1/2 tsp salt
1/4 - 1/2 tsp crushed red pepper
1/2 cup tahini
2 Tbls water
4 - 6 Tbls lemon juice, to taste
2 Tbls extra virgin olive oil
1/4 tsp ground cumin
1/8 tsp ground black pepper
1/4 tsp sweet paprika

1. In the bowl of a food processor, place the chickpeas and red bell pepper.
2. On a cutting board, mash the garlic cloves with 1/4 tsp of salt to a smooth paste with the side of a knife, then add this to the processor along with the crushed red pepper, tahini, water, 4 Tbls of the lemon juice, 2 Tbls of the olive oil, cumin and pepper. Process until smooth, stopping to scrape down the sides as needed. Taste and adjust the seasoning by adding salt and additional lemon juice, if necessary, to taste.
3. Transfer to serving bowl and sprinkle with paprika.

16 servings

94 Calories
11g carbs
4g fat
3g protein
2g fiber
229mg sodium