Hummus ?>


by Berkeley Wellness  

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.