It’s 3 pm. I’m hungry (or restless…sometimes it’s hard to tell), and I start to get a salt craving. I’ve never been much of a sweets person, but I do seem to have a salt tooth. Our cafeteria has little single serving hummus and pretzel packs which, while expensive, were a perfect little afternoon snacks…or so I thought. One day I happened to catch the nutrition label. Holly holy. 260 calories, 170 from the 19 grams of fat. From the 1 cup of hummus alone, that’s 29% of the recommended daily fat allowance.
I know, I know. Now you’re thinking that I’m lying about not being a calorie counter. First there were the comments on the lower fat coconut milk in the pudding post, and now the rant about the hummus. It’s not so much about the calories, it’s more about the calorie density and source of the calories. Whole foods like avocados and nuts? Fine. Chocolate. Sure. But hummus with soybean oil? I prefer to spend my fat budget on other things.
This was also a good reminder for me that as veganism becomes more main stream, some of the healthy vegan staples, like hummus, may require a bit more label reading. It’s easy to see a new brand out there with vegan, organic, gluten free and all of that good stuff on the label and to get excited about the growing options. I just need to make sure that when I put that new, shiny package into my cart that at least I’m making an informed decision.
As far as the hummus goes, I’ve weaned myself off of the packaged stuff and am now making a classic version and this wonderful, low fat, eggplant version. One cup of this baba hummus comes in at 192 calories and 3g of fat. You’d never know it to taste it!
[recipe title=”Baba Hummus” servings=”3 cups” time=”45 minutes total” difficulty=”easy”]
1 large eggplant
1 (15 ounce) can garbanzo beans
2 tablespoons lemon juice
2 teaspoons cumin
1 teaspoon ground chia seed
1 garlic cloves, pressed
1 teaspoon kosher salt, or to taste
Preheat oven to 425F. Wash eggplant, slice off stem end, and slice in half length wise. Lay cut side up on a parchment lined baking sheet and roast at 425 F for 30 – 40 minutes or until eggplant is browned on top and easily pierced with a fork. Remove eggplant from oven and cool until easy to handle. Once eggplant has cooled, place it and all remaining ingredients in a food processor, processing until completely combined. Taste for seasoning and serve!
What are your favorite healthy substitutions?