Hummus - Classic, Yam and Red Pepper

Use hummus as a dip for pita bread, chips and vegetables and also for a sandwich spread instead of mayo on bread, wraps, veggie burgers, etc.  Here are three hummus recipes that have no added oil.  Use a 15-ounce can of chickpeas (garbanzo beans) or 1 3/4 cups of home-cooked beans for each recipe.

Classic Hummus

Classic Hummus

1 can chickpeas, drained and rinsed
1/4 cup tahini
1/4 cup water
1 clove of garlic, minced or 1/2 teaspoon garlic powder
Juice of one lemon (about 1/4 cup)
1/2 teaspoon ground cumin
1/2 teaspoon salt-free seasoning

Place all ingredients in a food processor.  Process until smooth, adding small amount of water if necessary to achieve desired consistency.  Garnish with paprika.

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Variation: Make Peanut Hummus with 2 tablespoons peanut butter instead of the tahini, and increase cumin to one teaspoon.

Yammus

Yammus

1 yam, cooked, peeled and mashed (about 1 1/4 cups)
1 clove garlic, crushed
1 can chickpeas, drained and rinsed
1/4 cup water
1 Tablespoon lemon juice or apple cider vinegar
1 Tablespoon tahini
1 teaspoon cumin
1/4 teaspoon corriander
1/2 teaspoon paprika
1/2 teaspoon salt-free seasoning

Blend all ingredients until smooth.

Roasted Red Pepper Hummus and Baked Tortilla Chips

Roasted Red Pepper Hummus

1 can chickpeas, drained and rinsed
1/4 cup tahini
1/4 cup lemon juice (about 1 lemon)
1/4 cup water (approximately)
2 cloves garlic, minced
1/2 cup roasted red peppers, diced
1/2 teaspoon basil or cumin

Put chickpeas, tahini, lemon juice, 2 tablespoons of water and the minced garlic into food processor. Process until smooth adding more water if necessary.  Add roasted peppers and process until peppers are finely chopped. Season to taste with salt and pepper or salt-free seasoning.

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How to roast bell peppers:   Remove stems, seeds and veins, cut each pepper into 3 or 4 flat slabs.  Arrange the slabs of pepper on a cookie sheet skin side up.  Broil about 5 or 10 minutes until skin is blackened. Immediately transfer roasted pepper pieces to a bowl, cover with plastic wrap and set aside to cool.  Peel the charred skin off.

Whole peppers can be roasted using a gas stove by holding the whole pepper with metal tongs over the flame, turning to char all surfaces of the pepper.  When done, place pepper in plastic bag or covered bowl to cool. Peel skin off, cut pepper open, remove stem, seeds and veins.

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Baked tortilla chips:  Using kitchen shears, cut corn or whole wheat tortillas into 6 pie shaped triangles.  No need to grease the cookie sheet.  Arrange as many pieces as will fit in a single layer on cookie sheet.  Bake in 350 F oven about 5 minutes, flip the chips over and bake another 4 or 5 minutes until they are lightly browned and crispy.  Watch them so they don't burn!  Place the baked chips in a serving bowl and enjoy with hummus or fresh salsa.

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To make Veggies in a Blanket: Spread a thin layer of hummus on a tortilla, top with lettuce, chopped tomato and shredded carrots, roll up and secure with toothpicks, slice into rolls.

Veggies in a Blanket