Hummus is a very flexible recipe. You can change the ingredients and amounts and still get excellent results. Hummus often has olive oil but that adds a lot of calories from processed oil so we use tahini or peanut butter instead.
4 cups cooked garbanzo beans, rinsed and drained.
4 whole roasted red peppers
1/4 cup lemon juice
1 tsp ground cumin
1/2 cup tahini [or peanut butter]
2 Tbsp minced garlic
1/4 cup dried parsley
Add all ingredients to food processor and puree until smooth.
Serve within 3 days or freeze.
I make large batches of this and freeze it in one cup canning jars. These defrost quickly to serve at home or take as a guest gift.
I use a lettuce leaf and wrap it around this for a quick and satisfying snack or part of a meal. There is very little tahini (nuts and seeds) per serving.