You can buy hummus (also known as hummos) at many grocery stores. But did you know it’s easy to make your own bariatric version of this delicious and healthy dip that is commonly eaten all over the Mediterranean region?
It can be part of an appetizing bariatric diet. After following the basic recipe, you can add a variety of garnishes or additional seasonings.
Bariatric Vegetarian Hummus Recipe
- 3 garlic cloves, minced and then mashed
- 2-15 oz cans garbanzo beans (chickpeas), drained and rinsed
- 2/3 cup tahini (sesame seed paste, it’s a bit like peanut butter but made from sesame seeds)
- 1/3 cup lemon juice
- ½ cup water
- 1 Tbsp olive oil
- ½ tsp. salt
- (optional) black olives for garnish
In a food processor or blender, combine all ingredients. The texture should be thinner than mashed potatoes. You can leave out a few garbanzo beans as a garnish.
Serve with pita bread wedges, fresh cut vegetables like cucumber, or baked chips. Makes 12- ¼ cup servings.
Hummus Variations
The commonly used Middle Eastern seasoning called Sumac (available from specialty markets) adds a beautiful red color when sprinkled over the hummos and imparts a subtle lemony flavor. For the same color, you can also substitute a sprinkling of paprika over the top, just before serving.
You can also add a bit of non-fat yogurt to the basic recipe to add some calcium to the dish.
Bariatric Nutrition Information Per Serving: 156 Calories; 6 grams Protein; 9 grams Fat; 16 grams Carbohydrate; 314 mg Sodium.
Ideas: You can serve hummos as part of a mezze platter. Mezze is a selection of small dishes with various salads and dips given special prominence. Come back for more mezze bariatric recipes here in the near future!
