By Paul Goyette ( [CC-BY-SA-2.0 (], via Wikimedia Commons


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.


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


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: