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Hummus

Makes 2 cups

This creamy garbanzo spread can be used as a sandwich filling or served as a dip with fresh vegetables or wedges of pita bread.

2 garlic cloves
1 tablespoon chopped fresh parsley
1 15-ounce can garbanzo beans
3 tablespoons tahini (sesame seed butter)
2 tablespoons lemon juice
1/4 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon paprika

Place garlic and parsley in a food processor and chop finely.

Drain beans, reserving liquid. Add beans to the food processor along with tahini, lemon juice, cumin, salt, and paprika. Process until very smooth, about 2 minutes. The mixture should be moist and spreadable. If it is too dry, add some of the reserved bean liquid to achieve desired consistency.

Per 1/4 cup serving

  • Calories: 95
  • Fat: 4 g
  • Saturated Fat: 0.5 g
  • Calories from Fat: 37.8%
  • Cholesterol: 0 mg
  • Protein: 4.3 g
  • Carbohydrates: 11.7 g
  • Sugar: 0.4 g
  • Fiber: 2.8 g
  • Sodium: 132 mg
  • Calcium: 45 mg
  • Iron: 1.7 mg
  • Vitamin C: 2.3 mg
  • Beta Carotene: 52 mcg
  • Vitamin E: 0.2 mg

Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.