|< Lynn Boston's World Famous Hummous | Low Fat Black Bean Hummus >|
| Ingredients (use vegan versions): |
1 cup dried chickpeas, soaked overnight and drained
1 bay leaf
5 cups vegetable stock
.25 cup fresh lemon juice
6 garlic cloves, oven roasted, and 1 clove, chopped
Zest of one lemon [we don't bother]
.5 teaspoon ground cumin
.5 teaspoon ground coriander
1/8 teaspoon cayenne
.5 teaspon freshly ground black pepper
.5 cup minced fresh parsley
Salt to taste
For a shortcut, start with 2.5 cups of canned beans, drained and rinsed. This is MUCH better if you cook the beans yourself! The lemon juice and stock add flavor and lighten the texture.
This recipe is also much better if you roast the garlic. It is easy to do -- just put your oven on 375 degrees or so and put the cloves, WITH THE PEEL STILL ON, in until the peels turn a bit black, about 15 minutes. Let them cool and they peel very easily.]
Add beans, bay leaf and vegetable tock to 2-3 quart pot. Bring to boil, lower heat, and simmer covered for 2.5 hours, or until tender. After cooking, drain the beans of any remaining liquid and reserve the stock.
Transfer beans to a food processor and puree. Add lemon juice and continue to puree. Gradually add some of the reserved bean stock if a creamier texture is desired. Add the remaining ingredients and mix well. Add salt to taste and serve a room temperature or chilled.
Humus serving size: 1/3 cup. 140 calories, 2.2 grams fat, 0 cholesterol, 21 mg sodium (plus added salt).