Classic Hummus

• Low-Carb Option: ~8-10g carbs per serving, manageable for low-carb diets when paired with crudités instead of flatbread.
• Gluten-Free: Naturally gluten-free, safe for celiacs or those with gluten intolerance.
• Nutrient-Dense: Packed with fiber, protein, and healthy fats from chickpeas and tahini.
• Quick to Prepare: Ready in just 10 minutes, perfect for busy days.
• Kid-Friendly: A creamy, mild flavor that most kids love, making it an easy way to introduce legumes.
• Versatile: Can be used as a dip, appetizer, sauce, or even a main dish in summer.
• Customizable: Adjust the spices and ingredients to suit your taste.

• Moderate Carbs: 27g carbs per 100g (but only ~60g used per serving, ~16g carbs total; half a serving keeps it at ~8g), manageable with portion control.
• High Fiber: 7.6g per 100g, promoting digestion, satiety, and blood sugar regulation.
• Plant-Based Protein: 9g per 100g, supporting muscle repair and fullness.
• Vitamin-Rich: High in folate (for cell growth), manganese (for metabolism), and iron (for energy).
• Healthy Fats: When paired with tahini, provides monounsaturated fats that support heart health.
• Low Glycemic Index: Chickpeas have a GI of ~28, meaning they release energy slowly, making them suitable for balanced meals even on a low-carb diet.

• 1 can (15 oz, 425g) chickpeas, drained and rinsed (or 1.5 cups cooked chickpeas, ~240g)
• ¼ cup (60g) tahini (sesame paste)
• 2 garlic cloves (minced)
• Juice of 1 lemon (about 2 tbsp)
• 2 tbsp extra virgin olive oil
• ½ tsp ground cumin
• ½ tsp sea salt (adjust to taste)
• ¼ tsp smoked paprika (optional, for a smoky flavor)
• 2-4 tbsp water (to adjust consistency)

• Crudités (e.g., cucumber sticks, carrot sticks, celery, bell peppers)
• Seed crackers (flourless, low-carb option)
• Optional: a drizzle of olive oil and a sprinkle of paprika for garnish

1. Blend the Ingredients: In a food processor or blender, combine the chickpeas, tahini, minced garlic, lemon juice, olive oil, cumin, sea salt, and smoked paprika (if using). Blend until smooth, scraping down the sides as needed.
2. Adjust Consistency: Add water, 1 tablespoon at a time, blending until the hummus reaches your desired creamy consistency. Taste and adjust seasoning—add more lemon juice for brightness, salt for savoriness, or cumin for warmth.
3. Serve: Transfer the hummus to a serving bowl. Drizzle with a little olive oil and sprinkle with paprika for a decorative touch. Serve with crudités or seed crackers for a low-carb snack, or use as a sauce for other dishes.
4. Enjoy: Dip your favorite vegetables, spread it on low-carb wraps, or serve as a shareable appetizer at gatherings. This hummus is also a great summer main dish when you’re craving something light.

• Low-Carb Option: The recipe yields ~8g carbs per serving (1/6 of the batch); pair with crudités or seed crackers to keep carbs low, avoiding high-carb flatbreads.
• Paleo Option: If following a paleo diet, skip the chickpeas and try a variation with roasted cauliflower or zucchini as the base, blended with tahini and spices.
• Flavor Variations: Add roasted red peppers, beetroot, or swap chickpeas for lentils or white beans for a different twist.
• Storage: Store in an airtight container in the fridge for up to 5 days. Stir before serving, as it may thicken over time.
• Serving Suggestion: Pair with a side of sliced radishes or jicama sticks for an extra-crunchy, low-carb dipper.
• Kid-Friendly Tip: Serve with colorful veggie sticks to make it appealing for kids, encouraging them to eat more legumes and vegetables.
• Make Ahead: Prepare a double batch for meal prep; it’s perfect for quick snacks or lunches throughout the week.

 

Ready in just 10 minutes, this versatile recipe is a kid-friendly, budget-friendly way to enjoy legumes year-round.

• Beetroot Hummus: A vibrant, earthy twist.
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• Spinach and Artichoke Dip: A creamy, veggie-packed option.