hummus

[iamferf]

Just a quick question as I have been looking and I can't seem to locate an answer. Is hummus limited to a 2 T serving? I'm not sure how to feel about this issue, as it is chickpeas, but also a fat??.....

[Kimboroni]

It's a condiment, limited to 2 T since it can be pretty calorie dense.

[iamferf]

Thank you!!

[2bhealthier]

It's a condiment, limited to 2 T since it can be pretty calorie dense.

Gosh, I have been eating this all wrong then. I thought this counted as your beans and that you could have a half a cup. I have read on several other South Beach sites where 1/2 cup is stated to be the allowed portion. I have looked at the Supercharged SBD book and although hummus is not listed in the foods to eat list, chickpeas (garbanzos) are and are listed with the legumes (1/3 to 1/2 cup serving). Hummus is mostly chickpeas with tahini (which is sesame seeds with oil). I know that Atkins, limits you to 2T, but I did not think we were limited on SB.

Personally, I have been eating a 1/2 cup of hummus daily, 4-5 times a week for the last 7 months and I have not seen any detriment to my weight loss efforts. Do you have a resource where you got this information? Just curious...although at this point in time it will not change my WOE with hummus, since I feel I have had a great deal of success already (writing this with a mouthful of celery and my half cup of hummus ...and not feeling guilty at all). I would like to know how to advise some of my friends who are just starting SBD and are asking me for advice since they see how successful I have been. I don't want to advise them wrongly.

[RedRox]

Most hummus also contains olive or other oils and pine nuts in addition to the chickpeas and the sesame seed paste. It's really the caloric density of adding the seeds and fats that takes it out of the realm of being simply "beans/legumes". If all it contained was chickpeas blended into a paste then a the 1/4 - 1/2 cup guideline for a serving of beans would make more sense.

Here's a pretty basic recipe for hummus:

Hummus Recipe
Ingredients

* 4 garlic cloves, minced and then mashed
* 2 15-oz cans of garbanzo beans (chickpeas), drained and rinsed
* 2/3 cup of tahini (roasted, not raw)
* 1/3 cup freshly squeezed lemon juice
* 1/2 cup water
* 1/4 cup olive oil
* 1/2 teaspoon of salt
* Pine nuts (toasted) and parsley (chopped) for garnish

source: http://simplyrecipes.com/recipes/hummus/

I would estimate the two cans of beans to be about 3 cups volume wise and then there is another roughly 1 cup of tahini and olive oil, so about 25% of hummus is from seeds and oils. (And tahini itself is made from sesame seeds and oil too, not just the sesame seeds themselves.)

If it works for you that's fine. But for those more sensitive to the calorie dense food categories of SB foods, it's probably not a great idea to equate hummus and beans on a 1-to-1 basis.

[2bhealthier]

OK, that makes sense, hummus has perhaps a little too much fat, even if it is the good fat. Although I have bought store brand hummus, I tend to like to make my own. My recipe calls for a lot less tahini (1 1/2 T as compared to your 2/3 cup and only 2T of olive oil compared to your 1/4 cup). I have also made my own tahini with sesame seed and olive oil and I usually do not include pine nuts in mine. So, that being said, my hummus probably has a lot less fat than maybe a usual recipe for hummus. Perhaps that is why I have gotten away with eating so much of it and still enjoying a steady weight loss.

Thanks for the info.

[play-doh]

I love hummus too and would love to have a lower fat recipe.

2behealthier, would you mind posting your recipe? Thanks!

[2bhealthier]

Sure thing---I got this recipe from About.com http://mideastfood.about.com/od/appetiz ... tahini.htm

Hummus is one of the more popular Middle Eastern dips. Served with fresh or toasted pita bread, hummus makes for a great snack or appetizer. Tahini is an important part of the hummus recipe and cannot be substituted. However, it can be omitted.

Prep Time: 10 minutes
Total Time: 10 minutes
Ingredients:

* 1 16 oz can of chickpeas or garbanzo beans
* 1/4 cup liquid from can of chickpeas
* 3-5 tablespoons lemon juice (depending on taste)
* 1 1/2 tablespoons tahini
* 2 cloves garlic, crushed
* 1/2 teaspoon salt
* 2 tablespoons olive oil

Preparation:
Drain chickpeas and set aside liquid from can. Combine remaining ingredients in blender or food processor. Add 1/4 cup of liquid from chickpeas. Blend for 3-5 minutes on low until thoroughly mixed and smooth.

Place in serving bowl, and create a shallow well in the center of the hummus.

Add a small amount (1-2 tablespoons) of olive oil in the well. Garnish with parsley (optional).

Serve immediately with fresh, warm or toasted pita bread, or cover and refrigerate.
Variations
For a spicier hummus, add a sliced red chile or a dash of cayenne pepper.
Storing Hummus
Hummus can be refrigerated for up to 3 days and can be kept in the freezer for up to one month. Add a little olive oil if it appears to be too dry.

I have tweaked this recipe by adding red onions at times or roasted red pepper and cumin. Play with it with different ingredients until you find something you like. You can even eliminate the tahini as suggested above for a lower fat version, but I have not tried that.

[play-doh]

That looks delicious, 2behealthier. Thank you!

[DCLissa17]

lol that's the exact same recipe I use for hummus! I make it exactly according to recipe and I love it. I probably have about 2-3 Tbsp w/ raw veggies 3-5 times a week. Such a healthy and filling snack.

[Magna]

BTW, some types of hummus available in stores add vegetables (tomato, roasted peppers, eggplant, etc.) Those types have about half the calories of regular hummus (about 35 to 40 per Tbsp, compared with about 80 for regular hummus), and less oil per serving. You could have double the amount of those.

[2bhealthier]

Good to know---funny thing is that when I do buy the store brand hummus, I usually buy the roasted red pepper or spinach artichoke. Perhaps, unknowingly, I have been buying the lower calorie type all along.