How To Make A Healthy Low Fat Hummus: The Lighter Option
Hi, I'm Phil, I'm a food and diet writer andwelcome back to Lighter Options. This series
is going to show you everything you need toknow about healthy eating with some great
quick and easy family favorites.
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In this episode of the series, we are goingto be making quick, reduced fat hummus with
crispy pita dippers. This is a much healthierversion than the shop bought, as we have taken
out all the oil from the hummus, and we areusing whole meal pita bread so you get an
extra fiber boost as well.
You'll find all the ingredients you will needfor this in the description box.
OK so we have got two cans of chickpeas thathave been drained. Reserve the water from
one can, because you will have to thin itdown later. Add to this, two tablespoons of
reduced fat tahini or reduced fat peanut butter,whichever you can find.
Half a teaspoon of smoked paprika.
A teaspoon of sugar, just to balance out thelemon juice. Two cloves of garlic, which have
been crushed.
And then, the juice of the lemon.
And the zest of about half.
You can always add more, later on. OK, letsgive that a quick pulse, just to combine it.
And once they are quite roughly chopped, adda splash of the reserve cooking water.
That is from the can.
Whiz that again.
You can make this as smooth or as coarse asyou like. And just keep adding the water from
the can until you get your right consistency.
Once the hummus is smooth, or to your liking,spoon it into a resealable container and keep
it in the refrigerator for up to four days.It's great for lunch boxes or if you are serving
straight away, just chill it for a few hoursbefore serving.
OK, so chill that down until it is ready toserve.
So while the hummus is chilling, we can makesome quick, crunchy pita dippers. So take
four whole meal pita bread and just cut theminto two centimeter wide strips.
Scatter them into a baking tray. Spray themwith low calorie spray or a little bit of
oil.
Give them a toss.
Spray again so they are all evenly coated.So bake these at a hundred eighty degrees,
gas mark four, for eight to ten minutes untilthey are nice and crisp.
So if you like this recipe and want some morehealthy ideas, just click the subscribe button.
So once the pita are baked and golden, theyare really crisp and perfect for dipping.
So there you have it, reduced fat hummus withcrispy pita dippers. It's great for lunch
boxes, snacking, or anytime. So if you enjoythis recipe, join me next time for the next
episode of Lighter Options.
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In this episode of The Lighter Option chef Phil Mundy shows you how to make low fat hummus. This delicious Middle Eastern dip is perfect as a snack, for a light lunch, or in sandwiches. Subscribe! http://www.youtube.com/subscription_center?add_user=Videojugfoodanddrink Check Out Our Channel Page: http://www.youtube.com/user/Videojugfoodanddrink Like Us On Facebook! http://www.facebook.com/pages/Food-Drink-Club/382470928450558 Follow Us On Twitter! http://www.twitter.com/videojugfood Watch This and Other Related films here: http://www.videojug.com/film/how-to-make-low-fat-hummus Prep:15m Cook:10m Total:25m Serves:4 Temp:180° c - 360° f Ingredients: 800 g canned chickpeas 2 garlic cloves, crushed 1-2 lemons, juiced ½ lemon zest 2 tbsp low fat tahini or reduced fat peanut butter ½ tsp smoked paprika 1 tsp sugar 4 wholemeal pitta breads low calorie spray vegetable slices to serve Step 1: Make The Hummus Drain your chickpeas, reserving the water from one can. Add the chickpeas to your blender, along with the reduced fat tahini or peanut butter. Next add the smoked paprika, sugar and the crushed cloves of garlic. Lastly add the juice of 1-2 lemons, and the zest of about half. Gently pulse until the ingredients are roughly chopped and mixed together. Step 2: Add Some Liquid Add a splash of the reserved liquid from your drained chickpeas to the hummus and blend again. Keep adding small amounts of the liquid and blending until your hummus reaches your desired consistency. Once your hummus is all blended, spoon it into a bowl and place in the fridge to chill. The hummus will keep in a resealable container for up to 4 days in the fridge. Step 3: Crunchy Pitta Dippers Preheat your oven to 180° c/360° f. Slice your wholemeal pitta breads into 2cm wide slices and place into a lined baking tray. Spray them on one side with low calorie spray and give them a toss, then spray again to make sure they are all evenly coated. Place in the oven and bake for 8-10 minutes. Step 4: Serve Once your pittas have turned golden brown and crispy remove them from the oven. Serve while still warm, alongside your chilled low fat hummus.