Carrot Hummus
Carrots rich in beta carotene, combined with fiber rich garbanzo beans, makes this a great dip recipe for snacks or a spread for sandwiches.
Ingredients
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1 cup chopped carrots
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1 15-ounce can garbanzo beans (chickpeas), rinsed and drained
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1/4 cup tahini (sesame seed paste)
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2 tablespoons lemon juice
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2 cloves garlic, quartered
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1/2 teaspoon ground cumin
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1/4 teaspoon salt
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2 tablespoons snipped fresh parsley
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Assorted dippers (such as toasted whole wheat pita bread triangles, vegetable sticks, and/or whole-grain crackers)
Directions
1.
In a covered small saucepan cook carrots in a small amount of boiling water for 6 to 8 minutes or until tender; drain. In a food processor combine cooked carrots, garbanzo beans, tahini, lemon juice, garlic, cumin, and salt. Cover and process until mixture is smooth. Transfer to a small serving bowl. Stir in parsley.
2.
Cover and chill for at least 1 hour or for up to 3 days. If too thick, stir in enough water, 1 tablespoon at a time, until dipping consistency. Serve with assorted dippers. Makes 2 cups, 16 (2-tablespoon) servings.
Nutrition information
Calories 60, Total Fat 2 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 124 mg, Carbohydrate 8 g, Fiber 2 g, Protein 2 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Starch .5, Fat .5.
Percent Daily Values are based on a 2,000 calorie diet
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