Snack on a Simple Summertime Hummus Recipe (with Watermelon!)
By Isabel Smith, MS, RD, CDN
Fourth of July festivities are often loaded with food, food and more food! And while some of it can be healthy(ish), the reality is that most of it isn’t. This hummus recipe is healthy, practical and festive. Since people of all ages enjoy watermelon, I decided to get creative: Instead of using less-healthy chips for a vehicle for the healthy hummus dip, I subbed in watermelon. I was pleasantly surprised by this delicious appetizer combo, which is a great source of protein, healthy fat, fiber and, due to the high water content of the watermelon, it’s also hydrating. Serve this dish with some festive napkins (like those pictured) and voila, you have an easy and healthy appetizer to bring to your July 4th party or gathering.
Ingredients
- 1/2 large watermelon, sliced into triangles with rind removed
- 1 15-ounce can (425 g) chickpeas (drained and rinsed)
- 1 lemon, juice only
- 3 tbsp tahini (well-stirred)
- 1 garlic clove, chopped
- 2 tbsp olive oil
- 2-3 tbsp water
- sea salt and pepper, to taste
Directions
- In a food processor or blender, combine tahini and lemon juice and process for 1 minute. Scrape the sides and bottom of the bowl then process for another 30 seconds to make sure everything is well-combined.
- Add the olive oil, garlic and salt to the processor and process for another 30 seconds. Scrape the sides and repeat.
- Add half of the chickpeas to the blender or processor and process for 1 minute, then scrape the sides or bottom of the container. Add the second half of the chickpeas and blend or process for another 1-2 minutes.
- If the hummus is too thick at this point add 2-3 tbsp water (or more if needed) and blend/process until desired consistency is reached.
- Serve the hummus with sliced watermelon or with your favorite veggies.
Note: Store for up to 1 week in the fridge, and enjoy!
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Servings: 6-8
Calories: 150
Fat: 9g
Trans Fat: 1g
Cholesterol: 0mf
Sodium: 210mg
Carbohydrates: 13g
Fiber: 3g
Sugars: 3g
Protein: 4g