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Oil Free Avocado Hummus

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This recipe is going to be your new favorite food to have on hand all the time! Avocado hummus is not only delicious, but packed with amazing nutrients, health fats and complex carbohydrates. Plus, it is so versatile that the options of how you can serve it are endless.

Further Food Commentary:

Avocados are an excellent source of healthy polyunsaturated fats. Chickpeas are an excellent source of fiber and protein. I agree with Priscilla, if you can choose home-cooked chickpeas instead of canned, it will greatly reduce the sodium content. Up your daily vegetable intake by pairing this delicious hummus with some crunchy raw veggies like radish, carrot, and bell pepper.

By Alex Lane, MS, RDN/LD

Oil Free Avocado Hummus

Stars ( Reviews)

  • Prep Time:20 mins
  • Cook Time:0 mins
  • Servings: 5

Ingredients

2 1/2 cups cooked chickpeas (preferably home-cooked)

3 tablespoons tahini

1 large avocado or 2 small

juice from 1/2-1 lime

sea salt (to taste)

1/2-3/4 cup water at room temperature

1/4 teaspoon cumin (optional)

1 garlic clove (optional)

Instructions

1. Blend all your ingredients on a high speed blender, start with 1/2 cup water and add the rest if needed. You want a very smooth and creamy consistency, not watery.

2. Serve with your favorite veggies, over toast, with salad, sandwiches, as a snack, main dish, side dish… Possibilities are endless!

1. Blend all your ingredients on a high speed blender, start with 1/2 cup water and add the rest if needed. You want a very smooth and creamy consistency, not watery. 2. Serve with your favorite veggies, over toast, with salad, sandwiches, as a snack, main dish, side dish… Possibilities are endless!

Nutrition Information

Per Serving:  Calories: 218; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 673mg; Potassium: 347mg; Carbohydrate: 25g; Fiber: 8g; Sugar: 4g; Protein: 9g

Nutrition Bonus:   Iron: 17%

 

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