Gluten-free hummus

Dietician's Tip

This recipe replaces tahini, which sometimes contains gluten, with olive oil. It also calls for sherry vinegar instead of lemon juice.

Ingredients

  • 2/3 cup dried chickpeas (garbanzos), picked over and rinsed, soaked overnight, and drained
  • 3 cups water
  • 2 cloves garlic
  • 1 bay leaf
  • 1/2 teaspoon salt
  • 1 tablespoon olive oil
  • 3/4 cup plus 2 tablespoons sliced green (spring) onion
  • 2 tablespoons sherry vinegar
  • 3 tablespoons chopped fresh cilantro (fresh coriander)
  • 1 teaspoon ground cumin

Directions

In a large saucepan over high heat, combine the chickpeas, water, garlic cloves, bay leaf and 1/4 teaspoon of salt. Bring to a boil. Reduce the heat to low, cover partially and simmer until the beans are very tender, 50 to 60 minutes. Drain and discard the bay leaf, reserving the garlic and 1/2 cup of the cooking liquid.

In a blender or food processor, combine the chickpeas, cooked garlic, olive oil, 3/4 cup green onion, vinegar, cilantro, cumin and the remaining 1/4 teaspoon salt. Process to puree. Add the reserved cooking liquid, 1 tablespoon at a time, until the mixture has the consistency of a thick spread.

In a small serving bowl, stir together the chickpea mixture and the remaining 2 tablespoons green onion. Serve immediately, or cover and refrigerate until ready to serve. Makes about 1 1/2 cups.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 116
Total carbohydrate: 15 g
Cholesterol: 0 mg
Dietary fiber: 4 g
Monounsaturated fat: 2 g
Protein: 5 g
Saturated fat: 0.5 g
Serving size: 1/4 cup
Sodium: 210 mg
Total fat: 4 g

DASH Eating Plan Servings

Fats and oils: 1
Nuts, seeds and dry beans: 1

Diabetes Meal Plan Choices

Meat and meat substitutes: 1
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy: 1

Last Updated Jun 15, 2017


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