Tag Archives: tahini

Roasted Pepper Hummus~ WIAW

Today is another beautiful sun shiney day, with temps reaching close to 80 degrees! This is well above normal temps for March so I’m enjoying it while I can with my boys. I woke up and ran 4.5 miles in 45 minutes and followed it up with some abs before work this morning.

Since the weather is warm, I like to eat light. I roasted peppers for dinner last night, with the extra’s I decided to add it to my hummus to make a roasted red pepper hummus. I added some fresh herbs, such as basil and parsley to get some greens in there. I’m linking this recipe over at Peas and Crayons for What I ate Wednesday (WIAW).

What do you guys have planned today?

What did you eat today?

Lisa’s Roasted Pepper Hummus
Servings: 10/ Serving Size: 1/4 cup
Weight Watcher pts plus: 2
Calories: 98/ Protein: 4 g/ Fat: 4.5 g/Carbs: 10 g/ Fiber: 3 g
1, 15 ounce can of garbanzo beans rinsed well
1/2 cup of roasted peppers~ I roasted my own and used 2 red bell pepers
1/4 c. tahini (sesame seed paste)
1/3 c. fresh squeezed lemon juice
2 cloves of garlic ~ use more or less
2 Tbsp extra virgin olive oil
2 Tbsp fresh Italian leaf parsley
2 basil leaves
salt and pepper to taste
1. In a food processor or blender, combine garbanzo beans, tahini, and lemon juice; process until the mixture is smooth.
2.  Add roasted peppers, parsley and basil; process until the peppers are finely chopped.
3. Season with salt and pepper. Transfer hummus to small bowl, cover and chill until you are ready to serve.
Nutritional Analysis: Calories: 98/Protein: 4 g/ Total Carbs: 10 g/ Fiber: 3 g/ Total Fat: 4 g/ Saturated fat: 0.6 g/ Monounsaturated fat: 0.7 g/ Polyunsaturated fat: 1.7 g/ cholesterol: 0 mg/ sodium: 120 mg
% Daily Values based on a 2,000 calorie diet for adults for 4 Tbsp (1/4cup serving) : vitamin C: 21%/manganese: 18%/ folate: 16%; phosphorus: 11%/ copper: 11%/ vitamin K: 9%/ B1: 9%/ iron: 7%/ magnesium: 6%/ zinc: 5%/ selenium: 5% vitamin A: 5%/potassium: 4%/ calcium: 3%/ B2: 2%/ pantothenic acid: 2%


Hummus is the perfect dip to have on hand in your fridge, it’s very easy to make, it’s full of protein and fiber, and it can stay fresh in your fridge for up to a week. When I  first introduced chickpeas to each of my kids, they were about one years old. It was the perfect finger food to give them.
My 17 month old loves hummus, he loves to dip his carrot sticks into the hummus and lick it off. On the other hand, my four year old and nine year old prefer to eat chickpeas plain instead of the pureed form as in hummus.  Well at least they like to eat chickpeas plain, so I can’t complain. As a mom, I think it’s important to respect your kid’s food preferences. ;) I’m hoping one day they’ll like hummus again, but in the meantime there’s more for me, my hubby and my little guy to eat along with our veggies!
Hummus is full of vitamins and minerals that help support strong healthy bones; it contains all the good stuff, such as manganese, magnesium, calcium, and vitamin K!
Check out other hummus recipes on my site:
Hummus~Lisa’s Smart Recipe
servings: 8/ serving size: 1/4 cup/Old WW pts: /Pts +:
Calories: 133/Protein: 4.5 g /Fat:  7 g/Carbs: 13 g/ Fiber: 3.5 g
1 (15  ounce) can Garbanzo Beans (I used organic dried beans, soaked them over night and boiled them until soft, about 2 cups boiled beans)
1-3 garlic cloves, depending on how strong you like it (I love garlic)
1/4 c. fresh lemon juice
2 Tbsp tahini (optional, can substitute with nut butter, but tahini gives it more of a traditional taste)
2 Tbsp olive oil + 1 tsp for garnishing
1 tsp cumin – (optional, gives it more of a traditional Mid-Eastern taste)
1/4 tsp salt
sesame seeds for garnishing
1. Place all the ingredients except the olive oil in a food processor and puree.
2. Add the olive oil and continue to puree until creamy. If you like your hummus to be on the thinner side, you could add more lemon juice or olive oil. If you want to keep the calories on the low end, I will add one or two Tbsp of water to thin it out.
3. Transfer hummus dip into a serving bowl. Drizzle with remaining olive oil and top it off with a pinch of salt and sesame seeds.
Nutritional Analysis;
calories: 133/ protein: 4.5 g/ carbs: 13 g/ fiber: 3.5 g/ sugars: 2 g/ total fat: 7 g/ saturated fat: 1 g/ monounsaturated fat: 4 g/ polyunsaturated fat: 2 g/ cholesterol: 0 mg/ sodium: 78 mg
% Daily Values: Manganese: 22%/ folate: 19%/ copper: 1%/ phosphorus: 11%/ thiamin: 8%/ iron: 8%/ magnesium: 7%/ vitamin C: 7%/ zinc: 6%/ potassium: 5%/selenium: 5%/ vitamin K: 5%/ B6: 4%/ calcium: 3%/ riboflavin: 2%/ niacin: 2%

Black Bean Hummus

March is National Nutrition Month! So from now and until the end of this month (hopefully beyond) try to make it a goal to eat a variety of fresh fruits and veggies on a daily basis. One way I get my kids to eat their vegetables is to serve them with a fun dip. Who said you had to eat vegetables plain? That’s boring ! My next few posts will be dedicated to getting you to eat up your vegetables by serving them with some fun healthy dips that you and your family with love!
Black Bean Hummus~ Lisa’s SMART recipe
Servings: 8/ Serving Size: about 1/4 cup/Old pts: /Points +:
Calories: 105/Protein: 4g/Fat: 5g/Carbs:11 g/Fiber: 4g
1, 15 oz. can black beans, drained and rinsed well ( I used about 2 c. dried organic black beans, soaked them overnight & cooked them until soft)
1-2 cloves of garlic, minced ( I used 3 cloves, I love garlic :) )
2 – 4 Tbsp fresh lemon juice
1 Tbsp tahini
2 Tbsp olive oil + 1 tsp for garnishing
1/2 tsp cumin
1/4 tsp ground red peppers (optional, but my 9 year old likes it)
optional: 1/4 tsp Tabasco sauce
1. Add , salt, black beans, minced garlic,  and lemon juice, tahini, cumin, ground red pepper; process until smooth.
2. Spoon black bean mixture into a medium bowl, and drizzle with extra-virgin olive oil. Drizzle with remaining olive oil, sprinkle with cumin and ground red pepper.
3. Serve with tortilla chips, pita chips or fresh vegetables.
Nutritional Value:
calories: 105/ protein: 4 g/ carbohydrates: 11 g/ fiber: 4 g/ sugars: 0.5 g/ total fat: 5 g/ saturated fat: 0.5 g/monounsaturated fat: 3 g/ polyunsaturated fat: 1 g/ cholesterol: 0 mg/ sodium: 78 mg
% Daily Values based on a 2,000 diet for adults: folate: 17%/ manganese: 10%/ thiamin: 9%/ phosphorus: 8%/ magnesium: 8%/ vitamin C: 6%/ calcium: 6%/ iron: 6%/ potassium: 5%/ zinc: 3%/ selenium: 2%/ B2: 2%/ B3: 2%/ B6: 2%/ calcium: 2%/ pantothenic acid: 1%