Homemade Hummus: A Delightfully Low-Point Recipe for Weight Watchers

Introduction

Welcome to a comprehensive guide to making homemade hummus that is both delicious and aligned with your Weight Watchers (WW) goals! This classic Middle Eastern dip is known for its creamy texture and versatile flavor, making it a perfect addition to your healthy eating plan. By preparing hummus from scratch, you have full control over the ingredients, allowing you to create a low-point version that satisfies your cravings while keeping you on track with your WW points. Whether you’re looking for a healthy snack, a satisfying appetizer, or a flavorful addition to your meals, this recipe is sure to become a staple in your kitchen.

Ingredients

  • 1 can (15 ounces) chickpeas: Drained and rinsed. Chickpeas, or garbanzo beans, are the main ingredient, providing a good source of protein and fiber. For a smoother texture, you can remove the skins from the chickpeas, although this step is optional.
  • 1/4 cup tahini: A paste made from ground sesame seeds, tahini adds a rich, nutty flavor. Use a smooth tahini for the best texture.
  • 1/4 cup fresh lemon juice: About 1-2 lemons. Adds a bright, tangy flavor that balances the richness of the tahini.
  • 2 tablespoons extra virgin olive oil: Adds creaminess and a touch of healthy fat. For a lower-point version, you can use less olive oil.
  • 1-2 cloves garlic: Minced. Provides a robust flavor that enhances the overall taste of the hummus.
  • 1/2 teaspoon ground cumin: Adds a warm, earthy flavor that complements the other ingredients.
  • 1/4 teaspoon paprika: Optional, for a subtle smokiness and a hint of color.
  • Salt to taste: Enhances the flavors of the hummus. Start with 1/4 teaspoon and adjust according to your preference.
  • 2-3 tablespoons water: Adjust the amount to achieve your desired consistency. The water helps to blend the ingredients smoothly.

Instructions

  1. Prepare the Chickpeas: Drain and rinse the chickpeas under cold water to remove any excess salt and preservatives. If you prefer a smoother hummus, you can remove the skins from the chickpeas by gently rubbing them between your fingers.
  2. Combine Ingredients: In a food processor or high-powered blender, combine the chickpeas, tahini, fresh lemon juice, and minced garlic. Blend until the mixture starts to come together but is still somewhat chunky.
  3. Add Olive Oil and Spices: With the processor running, slowly add the extra virgin olive oil, ground cumin, and paprika. Continue to blend until the mixture is smooth and creamy. If the hummus is too thick, gradually add water, one tablespoon at a time, until the desired consistency is reached.
  4. Season and Adjust: Taste the hummus and add salt as needed. Blend again to incorporate the salt evenly. If the hummus is too tart, you can add a small amount of additional tahini or a pinch of sweetener if desired.
  5. Chill and Serve: Transfer the hummus to a serving bowl. For the best flavor, let it chill in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld together.
  6. Garnish (Optional): Before serving, you can garnish the hummus with a drizzle of extra virgin olive oil, a sprinkle of paprika, or chopped fresh herbs like parsley or cilantro.
  7. Serve: Serve the hummus with fresh vegetable sticks, whole grain pita bread, or as a spread on sandwiches and wraps. It’s also a great accompaniment to salads and grain bowls.

Nutritional Information

  • Serving Size: 1/4 cup
  • Calories: 120
  • Total Fat: 8 grams
  • Saturated Fat: 1 gram
  • Cholesterol: 0 mg
  • Sodium: 180 mg
  • Total Carbohydrates: 10 grams
  • Dietary Fiber: 3 grams
  • Net Carbs: 7 grams
  • Protein: 4 grams

SmartPoints (Weight Watchers)

  • SmartPoints: 3 (per 1/4 cup serving)

Additional Tips and Information

  • Ingredient Variations: Feel free to customize your hummus by adding different flavors. Try blending in roasted red peppers, sun-dried tomatoes, or a handful of fresh herbs for a unique twist. For a spicier kick, add a dash of cayenne pepper or a small amount of hot sauce.
  • Consistency Adjustments: If you prefer a creamier hummus, you can increase the amount of tahini or olive oil. For a thicker texture, reduce the amount of water added. Adjust according to your taste and texture preferences.
  • Storage: Store leftover hummus in an airtight container in the refrigerator for up to 1 week. You can also freeze hummus for up to 3 months. To freeze, portion the hummus into small containers and freeze. Thaw in the refrigerator before serving and stir well to restore its creamy texture.
  • Health Benefits: Hummus is a nutritious snack option, providing a good source of plant-based protein and fiber from chickpeas. Tahini adds healthy fats and essential nutrients. The use of fresh lemon juice and garlic also adds antioxidant benefits.
  • Serving Suggestions: Hummus is versatile and can be served as a dip with fresh vegetable sticks such as carrots, celery, or bell peppers. It can also be spread on whole grain toast, added to wraps and sandwiches, or served as part of a Mediterranean platter with olives and feta cheese.
  • Dietary Considerations: This homemade hummus is suitable for those following a WW plan and fits well within a balanced diet. If you’re following a lower-fat plan, you can reduce the amount of olive oil or tahini, but keep in mind that this may affect the texture and richness of the hummus.
  • Preparation Tips: To ensure a smooth and creamy texture, make sure your food processor or blender is fully functional. Scrape down the sides of the bowl as needed to ensure all ingredients are well incorporated.
  • Garnishing Ideas: Enhance the visual appeal and flavor of your hummus by garnishing with additional toppings. Consider adding a sprinkle of pine nuts, a drizzle of extra virgin olive oil, or a sprinkle of za’atar seasoning for an extra layer of flavor.

This homemade hummus recipe offers a delightful and low-point option for those on the Weight Watchers plan. With its creamy texture, rich flavor, and nutritious ingredients, it’s a versatile addition to any meal plan. Enjoy the satisfaction of a classic dip while staying aligned with your dietary goals.