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Calorie Count Blog

Hungry, Hungry Artichoke Hummus


By hungrygirl_lisa on Jun 19, 2012 10:00 AM in Recipes

Conventional hummus is often weighed down with too much oil. This dip gets extra creaminess from fat-free Greek yogurt and extra tanginess from artichoke hearts! 

Ingredients:

1 cup canned artichoke hearts, drained 

1/4 cup fat-free vegetable broth 

1/4 cup fat-free plain Greek yogurt 

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1 tbsp. lemon juice 

1 1/2 tsp. crushed garlic 

1/2 tsp. dried parsley flakes 

1/2 tsp. salt

1/4 tsp. black pepper

1/4 tsp. ground cumin

1/4 tsp. paprika

One 15-oz. can chickpeas (garbanzo beans), drained and rinsed

 

Directions:

Put all ingredients except chickpeas in a blender.

Using a potato masher or a fork, thoroughly mash the chickpeas in a bowl. Transfer to the blender. Puree until smooth, stopping and stirring if blending slows.

For best flavor, cover and refrigerate hummus for several hours. Serve with pita chips, cut veggies, or your guilt-free dippers of choice!

Makes 8 servings

1/8th of recipe (about 1/4 cup): 56 calories, 0.5g fat, 400mg sodium, 9g carbs, 3g fiber, 1g sugars, 3g protein

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Comments


Yum!



Wow that sounds great and I bought a tin of artichokes the other day on a whim and had no idea what to do with them. A Serendipitous Dip. Thanks



This truly sounds fantastic and since I have all the ingredients including some pita chips I am going to make some right now.



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I've been looking for a hummus recipe that reduces (or completely removes) the oil--I'm gonna try this now. Nutritious snack! Energy bar



Add a splash of your favorite hot sauce and it adds level to this recipe.



As soon as I saw the canned products, I knew the sodium would be above the limits of my diet.  This, as written, will not work for me.



You can buy both artichokes and garbanzos canned without salt. Or I suppose you could use frozen artichokes and cook your own beans.


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