Low Calorie Healthy Hummus Recipe

Low Calorie Healthy Hummus Recipe

Hummus (or houmous!) not only tastes great, but it’s packed with protein, healthy fats and soluble fibre – making it a superfood in my opinion!

 

Making your own hummus is a great way of not only saving money, but cutting calories too (handy if you’re trying to lose weight!). Swapping your regular hummus for this low calorie healthy hummus will save you over 100Kcal and 10g fat per 50g serving and it really is simple to make too!

 

 

Low calorie hummus recipe

 

And for more information about calories check out these stats (and by the way – I’m not demonising ‘calories’ in any way – it’s just that if you are able to save a few hundred here and there then it really does make weight loss easier OR it means you can eat twice the amount!!) .. Per 100g:

  • Shop-bought regular hummus = 332 calories
  • Shop-bought reduced fat hummus = 252 calories
  • Nic’s Nutrition’s hummus = 125 calories

Hummus is the perfect starter or dip (I like to serve mine with crudités such as carrots or cucumber, or [these] Snackettes from Linwoods; they packed with healthy fats & soluble fibre from linseeds & they are so yummy!) or as with falafel.

 

Low calorie hummus recipe

Low calorie hummus recipe

 

Healthy Hummus Recipe

Ingredients

  • 1 tin chickpeas* (240g drained)
  • 1 heaped tbsp (20g) tahini - creamed sesame seeds**
  • 1/2 cup (105g) low fat natural/plain yoghurt
  • 2 chopped/crushed garlic cloves
  • juice from 1 lemon (or 2 tbsp lemon juice)
  • 1/2 tsp salt (essential!)
  • OPTIONAL: 1 tsp cumin, 1 tsp paprika, 1 tbsp olive oil and/or 1 roasted red pepper

Instructions

  1. Put the chickpeas, tahini, yoghurt, garlic, salt, lemon juice and any optional extras such as roasted red pepper or cumin into a food processor or blender***
  2. Blend! And if you would like a smoother hummus then add 1-2 tbsp of the chickpea water at a time until you reach your desired consistency.
  3. Serve with raw carrot batons or toasted pitta bread and enjoy!

Notes

*Keep some of the chickpea water for a smoother consistency. You could also try swapping 1/2 of the chickpeas for white beans (cannellini beans) for a slightly different taste/texture.

**If you can't find tahini paste (some supermarkets don't stock it, you can use 2 tbsp of sesame oil)

**I use [this blender] from Sage! 

Nutrition stats are for per 7th of the recipe.

 

P.S You can make your hummus & chunky or as smooth as you like. For a smoother consistency simply add more yoghurt or chickpea water!

Nutrition Facts

Amount Per Serving

Calories 66

% Daily Value

Total Fat 3 g

5%

Total Carbohydrates 6 g

2%

Protein 4 g

8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 

*This blog post contains an affiliate link. Please read my disclaimer page for more information.

Category: Product #: Regular price:$ (Sale ends ) Available from: Condition: Good ! Order now!
Reviewed by on. Rating:

20 Comments

  1. Yvette
    May 10, 2013 / 1:11 pm

    Would this recipe work with plain soya yoghurt, if we don’t want to use dairy yoghurt?

    • Nics Nutrition
      May 10, 2013 / 5:24 pm

      Hello! Yes it would but it will taste differently of course 🙂 You could omit though and just use more tahini!

  2. em
    June 16, 2013 / 6:42 pm

    throwing a birthday bbq this weekend and going to try this hummus recipe…i’ve never managed to make a hummus which wasn’t either too garlicky or too lemony or with too much tahini…been through a few tins of chickpeas!! so will give this a go 🙂

    • Nics Nutrition
      June 16, 2013 / 7:29 pm

      OOOh you’ll love this one guarenteed 🙂 Enjoy!! xx

  3. kagsema
    July 6, 2013 / 3:46 pm

    Yum! Yum! Yum! I love hummus but rarely eat it as it’s so calorific, so I was really interested to try this recipe and I made it using Alpro soya plain yogurt. I tasted it prior to the addition of salt, and yes, deffo needs salt! I found I only needed to add 1/2 tsp salt because after I had added ground cumin, it was just perfect! Next time I won’t blend it so much or add all the yogurt though, as it was a bit too smooth for my liking. Look forward to experimenting with different flavour combos – Big thumbs up Nic! x

    • Nics Nutrition
      July 6, 2013 / 5:24 pm

      Hi Kagsema, thank you so much for your comment and fab suggestions – I really appreciate it! Yes I think the soya yoghurts are a little runnier than other yoghurts so good idea on using slightly less next time. The salt really helps to bring out the flavour hey! Enjoy your hummus!! xx

  4. Jo Sharp
    September 9, 2013 / 8:22 am

    So quick and easy to make! I added sundried tomato puree then at the end for serving I added a little chilli olive oil and walnuts and loved it! (tip: make sure to drain the chickpeas and add the water only if needed.. 😉

    • September 9, 2013 / 4:43 pm

      Hehe thanks for your great comment Jo! And I love the pic – going to upload it now! xx

  5. Lyndsey R
    September 22, 2013 / 5:47 pm

    Hi Nic

    Would you use greek yoghurt for the yoghurt or would it be too thick?
    Thanks! x

  6. Juliet
    July 14, 2014 / 10:24 pm

    How much would a serving weigh in grams or in tbs?

  7. Janet
    August 21, 2014 / 9:44 pm

    Hi Nic, I have struggled to find a healthy hummus recipe I like and now I have found one. Yippee! I do however think 1tsp of salt is too much for us as we gave up adding salt to food for health reasons a few years ago. The first batch I made as directed and found it far too salty. I have just made another batch and tasted it without salt and you are right you do need some salt. I tried 1/4 tsp but felt that was not enough but 1/2 tsp was just right. Thank you for this great recipe.

    • August 22, 2014 / 4:35 pm

      Aw that’s great to hear – thank you for letting me know, I usually just add a pinch!

  8. Sophie Heppell
    March 9, 2015 / 5:19 pm

    Can you replace the tahini with anything?

  9. Maria
    August 20, 2016 / 6:07 pm

    What is the serving size? 1 tablespoon, 2? Please help!! Greetings from the US!

  10. Debbie
    January 15, 2017 / 11:09 pm

    I made this with Greek yogurt and added some lemon juice and crushed cumin. Still wanted a little something more so added some freshly ground carroway seeds. Yum! Thank you for this healthful, tasty, low-cal hummous inspiration. Brilliant! Glad to have discovered you by reading my new favorite magazine: Superfoods.

    • January 16, 2017 / 6:48 pm

      Aw that’s amazing to hear Debbie – love your additions and welcome!! xx

Leave a Reply to Maria Cancel reply

Your email address will not be published. Required fields are marked *


+ 5 = fourteen