Hummus is a delicious and nutritious spread made from chickpeas and a few other ingredients. It tastes great on sandwiches, wraps, and whole-grain crackers. You can also use it as a dip for raw vegetables such as baby carrots, celery, bell pepper strips, snow peas, and jicama.
You can buy it at the store, but making your own is easy and it can help you avoid preservatives found in commercial products. The only ingredient you might be unfamiliar with in this recipe is tahini (sesame seed paste). You can get it at most grocery stores in the Middle Eastern foods section.
15 oz. can chickpeas (garbanzo beans), no-salt-added
2 garlic cloves
2 tablespoons lemon juice
2 tablespoons tahini (sesame seed paste)
¼ teaspoon ground black pepper
1 teaspoon extra-virgin olive oil
Pinch of paprika
1. Drain the chickpeas; set the liquid to the side. Put the chickpeas into a blender or food processor.
2. Add the garlic, lemon juice, tahini, black pepper, olive oil, and half of the liquid you set aside.
3. Puree the bean mixture, adding additional liquid as necessary to produce a smooth, very thick dip.
4. Transfer to a serving dish or a storage container if you’re not eating it right away. Garnish with paprika. Store in an air-tight container in the refrigerator for up to 3 days.
Calories – 70
Carbohydrates – 9 gm
Protein – 3 gm
Cholesterol – Less than 5 mg
Fiber – 2 gm
Total fat – 3 gm
Saturated fat – 0.5 gm
Sodium – 120 mg
Recipe credit: Sharon Palmer, R.D. (2012). The Plant Powered Diet: The Lifelong Eating Plan for Achieving Optimal Health Beginning Today. New York, NY: The Experiment LLC