Red Pepper, Basil and Lemon Hummus

Hummus is a healthy appetizer but high in calories due to the olive oil and Tahini used in most recipes. This one uses reserved chickpea liquid in place of the oil, cutting down on the calories without compromising the smooth texture of traditional hummus. With the bright flavors of lemon, red pepper and basil your taste buds will dance but you won’t split your pants!

RED PEPPER, LEMON AND BASIL HUMMUS

Serves 8

INGREDIENTS

Hummus:

      2 (15 oz.) can chickpeas, drained and liquid of one can reserved
      1 whole roasted red pepper
      10 leaves of basil
      1 clove garlic, peeled
      Juice of one large lemon
      ¼ tsp. garlic powder (or to taste)
      ¼ tsp. onion powder (or to taste)
      ½ tsp. black pepper (or to taste)
      ½ tsp. low sodium salt (or to taste)

Garnishes:

      Chopped scallions
      Cracked black pepper

Serving Suggestion:

      8 whole wheat or multigrain pita bread pockets, cut into wedges
      Fresh vegetables such as baby carrots, celery, and bell pepper strips

INSTRUCTIONS

Hummus:

1. Put all ingredients except the reserved chickpea liquid in a food processor and pulse. 
2. Add the chickpea liquid a tablespoon at a time until the hummus reaches your desired consistency. Start with two tablespoons and adjust as every batch will be different depending on how much liquid comes out of the lemon and red pepper.
3. Transfer to a serving bowl.

Garnishes:

Garnish with chopped scallions and fresh cracked black pepper.

Serving Suggestion:

Serve with fresh vegetables and toasted whole wheat or multigrain pita chips. To toast the pita chips, preheat an oven to 375 degrees, cut the pita bread into triangles, place the triangles on a baking sheet and toast them for 5 to 7 minutes, or until lightly brown and crunchy. You can also flavor the chips by misting them with a nonstick spray and sprinkling salt, pepper and seasonings of your choice before baking.

Ideas for Alterations:

Instead of red peppers, lemons and basil use lime juice, scallions and cilantro. Serve with fat-free sour cream, salsa and baked tortilla chips and it becomes a Mexican dish!

Per serving: 88 calories, 0.4g fat, 240mg sodium, 17g carbohydrates, 6g fiber, 0.6g sugar, 5.3g protein