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Recipe: Hummus

Serves 14

Dietitian Tip

Serve this easy Mediterranean spread with warmed whole-wheat pita bread. For a different taste you can substitute white, butter or lima beans for garbanzos and 1 teaspoon toasted ground cumin seeds for the paprika.

Ingredients

  • 2 cans (16 ounces each) reduced-sodium garbanzos, rinsed and drained except for 1/4 cup liquid
  • 1 tablespoon extra-virgin olive oil
  • 1/4 cup lemon juice
  • 2 garlic cloves, minced
  • 1/4 teaspoon cracked black pepper
  • 1/4 teaspoon paprika
  • 3 tablespoons tahini (sesame paste)*
  • 2 tablespoons chopped Italian flat-leaf parsley

*Note: If you need to follow a gluten-free diet, check the label to make sure the brand of tahini is gluten-free.

Directions

In a blender or food processor, add the garbanzos. Process to puree. Combine the olive oil, lemon juice, garlic, pepper, paprika, tahini and parsley. Blend well. Add the reserved liquid, 1 tablespoon at a time until the mixture has the consistency of a thick spread. Serve immediately or cover and refrigerate until ready to serve.

Nutritional Analysis (per serving)

Serving Size1/4 cup
Calories79
Carbohydrate10 g
Cholesterol0 mg
Fiber2.5 g
Protein3 g
Sodium182 mg
Monounsaturated Fat1 g
Saturated Fat<1 g
Total Fat3 g

Last updated: May 20th, 2014

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