Low-Fat Creamy Garlic Hummus

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Hummus, made from chickpeas, is an excellent source of folate and soluble fiber. Plus it tastes great! Serve with breadsticks, pita chips, or crackers.

Difficulty: Easy

Hands-on: 15 minutesTotal: 8 hours 15 minutes

Serves: 8

Ingredients

  • 1 cup plain low-fat yogurt
  • 1 head garlic
  • 3 Tbsp. olive oil, divided
  • ⅛ tsp. salt
  • 2 Tbsp. plus 1 tsp. lemon juice, divided
  • 1 can (15 oz.) no-salt chickpeas
  • ¼ cup tahini
  • 1 tsp. dried thyme

Directions

  • Line a strainer with cheesecloth or a coffee filter. Place the strainer in a large bowl add the yogurt. Cover and refrigerate overnight.
  • Meanwhile, preheat oven to 400°F. Peel off some of the outer skins from the garlic head, leaving the head whole. Cut off the top½" of the garlic head; discard top. Place on a square of heavy-duty aluminum foil, cut side up. Drizzle with 2 teaspoons olive oil, making sure the oil runs into the cloves. Sprinkle with salt and 1 teaspoon lemon juice.
  • Wrap garlic in the foil, covering completely. Place on a baking sheet and roast for 40–50 minutes or until garlic is very soft and golden brown. Let cool for 15 minutes.
  • Remove garlic from the papery skins and place in blender or food processor. Add thickened yogurt (discard liquid), chickpeas, 2 tablespoons lemon juice, and tahini.
  • Blend or process until smooth. Place in serving bowl and drizzle with remaining olive oil and thyme.

Recipe Information

Serves: 8

Ingredients

  • 1 cup plain low-fat yogurt
  • 1 head garlic
  • 3 Tbsp. olive oil, divided
  • ⅛ tsp. salt
  • 2 Tbsp. plus 1 tsp. lemon juice, divided
  • 1 can (15 oz.) no-salt chickpeas
  • ¼ cup tahini
  • 1 tsp. dried thyme

Directions

  • Line a strainer with cheesecloth or a coffee filter. Place the strainer in a large bowl add the yogurt. Cover and refrigerate overnight.
  • Meanwhile, preheat oven to 400°F. Peel off some of the outer skins from the garlic head, leaving the head whole. Cut off the top½" of the garlic head; discard top. Place on a square of heavy-duty aluminum foil, cut side up. Drizzle with 2 teaspoons olive oil, making sure the oil runs into the cloves. Sprinkle with salt and 1 teaspoon lemon juice.
  • Wrap garlic in the foil, covering completely. Place on a baking sheet and roast for 40–50 minutes or until garlic is very soft and golden brown. Let cool for 15 minutes.
  • Remove garlic from the papery skins and place in blender or food processor. Add thickened yogurt (discard liquid), chickpeas, 2 tablespoons lemon juice, and tahini.
  • Blend or process until smooth. Place in serving bowl and drizzle with remaining olive oil and thyme.

Nutrition Information

Nutrition Information
Amount per serving
Calories180
Total Fat12g
Saturated Fat2g
Cholesterol0mg
Sodium70mg
Total Carbohydrate13g
Dietary Fiber3g
Sugars2g
Protein6g