Snacking, Post 3: Lemon and Cilantro Hummus

Hey everyone! This was my first time making hummus and I'd like to think that I was pretty successful. You might be noticing a bit of a trend with the types of foods that I use for snacking and it's true: I tend to snack on things that are high in protein and high in fiber. Why is this? I think if you're going to be snacking on something, you're going to have to consider its Fullness Factor to keep you from overeating. You should want snacks to keep you full until dinner time rolls around but also to keep you full enough so that you can eat a smaller quantity at dinner as well too. Chickpeas balance keeping you full without consuming too many calories. Chickpeas are really, really nutritious and that's why I enjoy snacks that incorporate them (see my first snacking post with roasted chickpeas). Snacks should also be nutritious but most of all, they should also be tasty so you can keep snacking on what's good for you. This variation on hummus is refreshing and light and perfect for summer.

If you want to know more information about the Fullness Factor, you can read about it here: http://nutritiondata.self.com/topics/fullness-factor

Ingredients:

-1 400 gram can of chickpeas (not dried, the consistency will not be right if you use dried chickpeas)

-2-3 garlic cloves, peeled

-3 tbsp. 0% fat Greek yogurt

-1.5 tbsp. tahini paste

-1 tbsp. olive oil

-zest and juice of 1 lemon

-1 tbsp. cilantro, chopped

-salt, to taste

-paprika

-pine nuts

Directions:

1. Drain chickpeas in a colander and rinse them off. Pat them dry with paper towel and transfer to food processor.

2. Add all the ingredients except the cilantro and pulse on high until smooth. If the hummus seems a bit coarse or you are having trouble pulsing it, add water by the tsp. until it becomes smoother.

3. Transfer to a bowl and stir in cilantro. Garnish with a drizzle of olive oil, salt, paprika, and some pine nuts. Serve with whole wheat pitas.

Nutritional Information:

(per 1/5th of the total recipe): 196.7 calories, 7.8 grams of fat, 0.76 mg of cholesterol, 16.5 mg of sodium, 25.5 grams of protein, 7.7 grams of fiber, 4 grams of sugar, 9.2 grams of protein