Although hummus is widely available at supermarkets, it’s quick and easy to make at home—at a fraction of the price. Chickpeas are a great source of fiber, protein, calcium, and iron. From The New Atkins for a New You Cookbook.
Phases 2, 3, 4
Roasting garlic makes it mellow, so this recipe has less bite than most hummus. Serve with crudités or low-carb pita.
1 large head garlic
1/4 cup plus 2 teaspoons extra virgin olive oil, divided
2 (15 1/2-ounce) cans chickpeas, drained and rinsed
6 tablespoons freshly squeezed lemon juice
1/4 cup extra-virgin olive oil
1/4 cup tahini
2 teaspoons ground cumin
1 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/2 cup water
1. Heat oven to 400°F. Cut the top 1/4 inch off garlic head to expose the cloves. Set garlic cut side up on a piece of foil and drizzle with 2 teaspoons oil. Close tightly to form a packet. Bake until garlic is very soft, about 45 minutes. Remove from oven and let cool at room temperature.
2. Separate garlic into cloves. Squeeze roasted garlic out of skins.
3. Purée garlic, chickpeas, lemon juice, olive oil, tahini, cumin, salt, and pepper in food processor until smooth. With the motor running, pour water slowly through feed tube until hummus reaches desired consistency. Transfer to a bowl and serve right away or refrigerate in an airtight container for up to 2 days.
Net Carbs: 7 grams
Total Carbs: 9 grams
Fiber: 2 grams
Protein: 3 grams
Fat: 7 grams
Makes: 16 (scant 1/4-cup) servings
Active Time: 10 minutes
Total Time: 70 minutes
Variation: Avocado Hummus
Phases 2, 3, 4
Prepare as above, using 2 large cloves of raw garlic instead of the roasted garlic and adding 1 mashed Hass avocado.