By Paul Goyette (http://www.flickr.com/photos/pgoyette/235999644/) [CC-BY-SA-2.0 (http://creativecommons.org/licenses/by-sa/2.0)], via Wikimedia Commons

Hummus

Dietitian’s 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

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 size: 2 tablespoons
Calories: 48
Sodium: 106mg
Total fat: 2g
Total carbohydrate: 6g
Saturated fat: < 1g
Dietary fiber: 2g
Monounsaturated fat: 1g
Protein: 2g
Cholesterol: 0mg

The original source of this recipe is: www.mayoclinic.com/health/healthy-recipes/NU00403

Top