MAKES 14 SERVINGS / PREP: 20 MINUTES / COOK: 5 MINUTES / TOTAL: 25 MINUTES
Most of us love using our condiments to bring flavor to foods—ranch dressing, mayonnaise, catsup, butter. But many of these condiments add excess calories and fat that are not wanted after surgery. Try using hummus as an alternative spread on top of burgers, rolled in lunch meat, or as a dip for raw vegetables. This hummus is so loaded with flavor you can skip the extra sauces and cheese. Not to mention, it includes fresh peppers, which are loaded with immune-building vitamin C.
Nonstick cooking spray
2 red bell peppers, each cut into thirds, stemmed, seeded, and ribs removed
1 (15.5-ounce) can chickpeas, drained and rinsed
Juice of 1 lemon
1 tablespoon minced garlic
3 tablespoons extra-virgin olive oil
2 tablespoons water, plus an additional 1 to 2 tablespoons if needed
½ teaspoon ground cumin
¼ teaspoon dried oregano
¼ teaspoon salt
1 Preheat the oven to broil. Coat a large baking sheet with cooking spray and set aside.
2 Place each pepper piece on the baking sheet, inside portion face down. Broil the peppers for about 7 minutes, or until the skin is charred. Remove and set aside to cool.
3 In a food processor or blender, puree the chickpeas, lemon juice, garlic, olive oil, water, cumin, oregano, and salt on high until very smooth, 2 to 3 minutes.
4 When the peppers are cool enough to handle, gently remove the charred portion of the skin and discard. The skin should peel off easily.
5 Cut the roasted peppers into chunks, and add the pieces to the food processor. If you choose, you can set a small portion aside to mince and use as garnish on the finished hummus.
6 Add the peppers to the mixture in the food processor and puree. If needed, add the additional 1 to 2 tablespoons of water to reach your desired consistency.
7 Serve immediately or store in an airtight container for up to 1 week.
Per Serving (2 tablespoons): Calories: 71 Total fat: 3g Sodium: 136mg Total carbs: 9g Sugar: 1g Fiber: 2g Protein: 2g