Monday, April 29, 2013

Oil-Free Hummus

Oil-Free Hummus by Custom Taste
So we have moved to a clean eating diet (still getting rid of some of our "bad" foods though), and we REALLY like hummus. I have made hummus before but it required a lot of oil and since most oils are not on our approved list and coconut oil would be sort of weird, I had to think of something else. After some googling I found a recipe by Rip Esselstyn the author of The Engine 2 Diet as well as the son of Caldwell Esselstyn who starred in the documentray Forks Over Knifes, one of our favourite food movies. I knew this would be a recipe to be trusted for sure. Instead of oil he uses broth, which is convenient since I make a lot of broth at home. We did not even miss the oil!

Shopping List
  • 2 Cups Chickpeas
  • 2 Large Garlic Gloves
  • 1/2 Cup Water
  • 1 TSP Paprika
  • 1 TSP Cumin
  • 1/4 Cup Veggie Stock
  • 2 TBSP Vinegar

Good blender
Measuring Cup, TBSP and TSP

Time 10 Minutes
Prep 0 Minutes
Cook 10 Minutes
Yield 2 Cups/ 16 Servings

Time To Get Blending!!!
If you are like us and only buy dry chickpeas, cook them the night before and let them sit overnight in warm water so they get as soft as possible. You can even give them another hour long slow cook to make sure they soften up enough
If you do buy canned chickpeas make sure to drain and rinse and then rinse some more. No extra sodium needed in this recipe.
Dump your chickpeas into the blender
Pour in the veggie stock and vinegar with them
Measure in your spices and drop in the garlic cloves
Blend until smooth
Oil-Free Hummus by Custom Taste

If your blender is anything like my blender (lazy and has the attitude of a temperamental  2 yr old child) you will probably need to add a little water at a time to make sure it continues to blend and doesn't get bogged down.
All in all I ended up adding 1/2 cup of water(you can add more broth if you choose) until it would blend smoothly without spitting or getting bogged down
VOILA! Oil free hummus, just in time for BBQ season

2 TBSP for dipping or as a spread

Storing and Heating
Store in airtight container in the fridge for up to 2 weeks or in the freezer for up to 2 months
No need to reheat unless you are into that sort of thing

Nutritional Information
Calories 44
Fat 1g
Carbs 12g
Protein 3g

Cost Information
Recipe Cost:$0.87
Cost Per Serving:$0.05

-You can totally use lemon juice in place of vinegar, I just did not have any lemon juice at the time and REALLY wanted hummus
-The reason i opted to add more water instead of stock is because stock takes on flavours of whatever you make it from. I did want it for a more hearty flavour but i did not want my hummus tasting like bok choy or cabbage. If you have a pretty flavourless broth go ahead and use how ever much you feel is needed.
-CHECK OUT FORK OVER KNIVES NOW! Beware though, you might become a vegan for about a month after watching.


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