Egyptian Recipes - Hummus (Low Fat Vegetarian recipe)


Hummus - Low Fat Vegetarian recipe

Hummus is an exotic blend of pureed chickpeas, lemon, sesame tahini, oil, and spices with added flavors such as roasted garlic, roasted red peppers, scallion and dill.

Hummus (pronounced Hum-es) is traditionally used as a dip with Pita bread, crackers or fresh cut veggies. Many people use hummus as a spread on sandwiches (instead of high cholesterol mayonnaise), as a topping on broiled fish or chicken, on baked potatoes instead of sour cream, or as the main ingredient in a vegetarian sandwich.

Hummus contains no saturated fat, no cholesterol or sugars and is high in protein and fiber. Unlike many foods that are good for you, hummus also tastes great. It is a perfect food for anyone who is concerned about eating well or who is on a low cholesterol diet and doesn't want to sacrifice flavor.

Ingredients

1. chick peas.
2. 1 bay leaf.
3. 1/4 c. lemon juice.
4. grated zest of 1 lemon.
5. 6 roasted cloves of garlic.
6. 1 fresh minced garlic clove.
7. 1/2 tsp cumin.
8. 1/2 tsp ground coriander.
9. 1/8 tsp cayenne.
10. 1/2 tsp black pepper.
11. 1/2 cup minced parsely.

Procedure

1. Soak 1 cup chick peas overnight, then drain.
2. Cook about 2.5 hours in 5 cups vegetable broth with 1 bay leaf until soft.
The veg. broth seemed to add a lot of flavor so I wouldn't just use water.
3. Drain beans, reserving liquid.
4. Puree beans in food processor with 1/4 cup lemon juice & 1/2 cup of the cooking liquid to achieve desired texture.
5. Add grated zest of 1 lemon, 6 roasted cloves of garlic, 1 fresh minced garlic clove, 1/2 tsp cumin, 1/2 tsp ground coriander, 1/8 tsp cayenne, 1/2 tsp black pepper.
6. Add 1/2 cup minced parsely.

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