Lunch: Traditional Hummus Recipe | MyRecipes

Recipe by Laura Zapalowski This Middle Eastern dip is traditionally made with chickpeas, tahini, lemon juice, and olive oil; it lends itself to several variations. Prepare and refrigerate it a day ahead; let it stand at room temperature for 30 minutes be

This recipe includes superfoods such as:

Lemon

Health benefits of Traditional Hummus Recipe | MyRecipes

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

Ingredients

2 (15.5-ounce) cans no-salt-added chickpeas (garbanzo beans), rinsed and drained
2 garlic cloves, crushed
1/2 cup water
1/4 cup tahini (sesame seed paste)
3 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
3/4 teaspoon salt
1/4 teaspoon black pepper

Instructions

Place beans and garlic in a food processor; pulse 5 times or until chopped. Add 1/2 cup water and remaining ingredients; pulse until smooth, scraping down sides as needed.
Feta-Baked Hummus: Combine Traditional Hummus, 1/2 cup (2 ounces) crumbled reduced-fat feta cheese, 1/4 cup chopped fresh parsley, and 1/2 teaspoon ground cumin. Transfer mixture to an 8-inch square baking dish coated with cooking spray. Sprinkle with 1/2 cup (2 ounces) crumbled reduced-fat feta cheese. Bake at 400 ° for 25 minutes or until lightly browned. Garnish with parsley sprigs. Yield: 4 cups (serving size: about 2 tablespoons).
CALORIES 44 (51% from fat); FAT 2. 5g (sat 0. 6g, mono 1g, poly 0. 6g); PROTEIN 2g; CARB 3. 8g; FIBER 0. 8g; CHOL 1mg; IRON 0. 3mg; SODIUM 109mg; CALC 21mg.
White Bean and Roasted Garlic Hummus: Since this variation calls for roasted garlic, you can just omit the raw crushed garlic cloves from the Traditional Hummus. Remove white papery skin from 2 whole garlic heads (do not peel or separate the cloves). Wrap each head separately in foil. Bake at 350 ° for 1 hour; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins. Place garlic pulp, Traditional Hummus, and 1 (15-ounce) can rinsed and drained cannellini beans (or other white beans) in a food processor; pulse 5 times or until chopped. Add 1/4 cup water; process until smooth, scraping down sides as needed. Stir in 3/4 teaspoon chopped fresh rosemary. Yield: 5 cups (serving size: about 2 1/2 tablespoons).
CALORIES 45 (40% from fat); FAT 2g (sat 0. 3g, mono 1g, poly 0. 6g); PROTEIN 1. 8g; CARB 5. 3g; FIBER 1. 2g; CHOL 0mg; IRON 0. 4mg; SODIUM 81mg; CALC 16mg.
Spicy Red Pepper Hummus: Cut 2 red bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel and cut into strips. Combine bell peppers, 2 teaspoons chile paste with garlic (such as sambal oelek), 1/2 teaspoon paprika, and 1/8 teaspoon ground red pepper in a food processor; pulse until smooth. Transfer pepper mixture to a serving bowl; stir in Traditional Hummus. Yield: 4 cups (serving size: about 2 tablespoons).
CALORIES 39 (46% from fat); FAT 2g (sat 0. 3g, mono 1g, poly 0. 6g); PROTEIN 1. 4g; CARB 4. 3g; FIBER 1g; CHOL 0mg; IRON 0. 3mg; SODIUM 74mg; CALC 11mg.