Hummus
Recipe from Better Homes and Gardens

Nabbing a nutritious snack is a breeze with hummus, the Middle Eastern spread made from chickpeas. It's low in unsaturated fat and high in protein, iron, and fiber.


Hummus

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Servings: Makes 6 to 8 side-dish servings
Total Time: 15 mins
Related Categories: Hummus, Low Calorie, Vegetarian
 
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Ingredients
  • 1  15-ounce can
    chickpeas (garbanzo beans), undrained*
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  • 1/4  cup
    tahini (sesame paste)
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  • 1  tablespoon
    lemon juice
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  • 2  to 4 cloves
    garlic
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  • 1/4  teaspoon
    salt
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  • 1/4  to 1/2 teaspoon
    ground red pepper (optional)
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  •  
    Whole wheat pita bread wedges, pita crisps, bagel chips, carrot sticks, and/or celery sticks
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Directions
1.
In a food processor bowl or blender container, combine chickpeas, tahini, lemon juice, garlic, salt, and red pepper, if desired. Cover and process or blend until smooth. Spoon into a serving bowl. Serve with pita wedges or crisps, bagel chips, and/or carrots and celery. Makes 6 to 8 side-dish servings (1-3/4 cups).

Make-ahead tip
Prepare hummus; cover and chill up to 24 hours.

Note
For a thicker spread, drain the chickpeas, reserving the liquid. Add enough liquid to process easily and to make desired texture.
Nutrition information
Calories 114, Total Fat 6 g, Saturated Fat 1 g, Cholesterol 0 mg, Sodium 71 mg, Carbohydrate 12 g, Fiber 3 g, Protein 4 g. Daily Values: Vitamin A 0%, Vitamin C 7%, Calcium 3%, Iron 12%. Percent Daily Values are based on a 2,000 calorie diet
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Related Recipe
Roasted-Pepper Hummus
Roasted-Pepper Hummus

Hummus, the Middle Eastern spread made with pureed chickpeas, makes a tasty snack or appetizer. Roasted red peppers and roasted garlic enhance the nutty taste that comes from chickpeas. To save time, the garlic is roasted in the microwave oven.

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