straight from my Mum's Healthy Kitchen.
Liora Houbara, my lovely mum, is one of the leading Clinical Dietitian in Israel, And an opinion leader in the field of nutrition, coaching and NLP.
A green upgrade for a healthy homemade Hummus No preservatives.
Less than half of the calories and less then quarter of the fat, compared to the ones from the shop.
A recipe for 800 grams.
150 calories – 100 grams (15 calories for a tablespoon)
The ingredients-
1 cup of uncooked chickpeas (cooking instructions further down), or 3 cups of cooked chickpeas (frozen or from a can)
1 Medium avocado, peeled and sliced
3 tablespoons of a whole sesame Tahini
Fresh juice of half a lemon
1/2 – 3/4 teaspoon salt,
black pepper (to your taste)
1/2 cup of mineral water
Preparation-
- The chickpeas can be cooked in the traditional way:
Soak a cup of dried chickpeas, in water, for a whole night.
Cook until the chickpeas are soft.
- To shorten the process, you can use chickpeas from a can.
- Another possibility is to use frozen hummus that has already been cooked, boil 3 cups of the frozen chickpeas in boiling water for 15 minutes until the chickpeas are soft.
Shift the cooked chickpeas to a food processor (you can leave some whole ones for decoration, or in order to add them to the paste after mashing).
Add all the rest of the ingredients.
Run the food processor until the paste texture you like.
If the paste is too thick, add more water.
Fix the taste with lemon juice, salt, spices and for the ones who like spicy -red chili pepper as well.
Can be kept in the refrigerator up to a week in an airtight container.
LIORA HOUBARA
Official Website
Photography - Oded Houbara