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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.
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