This yummy dip takes a few cues from guacamole by adding ripe avocado, lime juice, and cumin. It’s also nutritious, combining healthy unsaturated fats from the avocado with the chickpeas’ fiber and protein. Traditional hummus contains sesame seeds; most recipes call for tahini, a sesame seed paste, which adds creaminess. Here, we’ve used plain yogurt instead, since tahini isn’t something many people have on hand. Store leftover dip in a refrigerated airtight container, and use within two days of making for best quality.
Chickpea Avocado “Hummus”
Makes 2 cups
Cook Time: 5 minutes
Total Time: 5 minutes
1 (15-oz) can unsalted chickpeas, drained
1 ripe avocado, peeled and pitted
2 Tbsp extra-virgin olive oil
3 Tbsp lime juice
2 Tbsp plain non-fat or low-fat Greek yogurt
2 Tbsp water
1 tsp ground cumin
¾ tsp garlic salt
Diced tomato and/or chopped cilantro (optional)
- Combine drained chickpeas, avocado, oil, lime juice, yogurt, water, cumin, and garlic salt in the bowl of a food processor. Process 1 to 2 minutes or until smooth, stopping to scrape down sides as needed. If needed, add additional water, 1 Tbsp at a time, to reach desired consistency.
- Cover and chill until serving. Garnish with diced tomato and/or chopped cilantro, if desired, and serve with whole wheat pita triangles or raw vegetables such as baby carrots, cucumber slices, cherry tomatoes, or broccoli florets.
NUTRITION FACTS (per 2 Tbsp): Calories 60; Total Fat 4g (Saturated Fat 0.5); Cholesterol 0mg; Sodium 100mg; Total Carbs 6g (Dietary Fiber 2g, Total Sugars 0g, Added Sugars 0g); Protein 2g
CAROLYN WILLIAMS, PHD, RD