This Middle Eastern dip is traditionally made with tahini, a paste made of ground sesame seeds. To get the same flavor with significantly less fat, we’ve used a combination of dark sesame oil and fat-free yogurt—one for deep sesame flavor and the other for a creamy texture.
Makes 4 cups
4 cloves garlic, peeled
3½ cups cooked chickpeas or canned (rinsed and drained)
¾ cup plain fat-free yogurt
1 teaspoon grated lemon zest
2 tablespoons fresh lemon juice
4 teaspoons dark sesame oil
½ teaspoon salt
½ teaspoon coriander
¼ teaspoon cayenne pepper
⅛ teaspoon allspice
1. In a small saucepan of boiling water, cook the garlic for two minutes to blanch. Drain. Transfer the garlic to a food processor.
2. Add the chickpeas, yogurt, lemon zest, lemon juice, sesame oil, salt, coriander, cayenne and allspice to the food processor, and pulse until almost smooth but with a little texture.
Nutrition per ⅓ cup: 107 calories, 2.9g total fat (0.4g saturated), 0mg cholesterol, 4g dietary fiber, 16g carbohydrate, 6g protein, 209mg sodium.
Good source of: fiber, folate.
From The Wellness Kitchen, by the staff of The Wellness Kitchen and the editors of the University of California, Berkeley Wellness Letter.