Recipe: Hummus

This classic chickpea dip is a versatile dish that’s easy to make. Serve hummus with fresh raw vegetables, on a piece of whole wheat pita bread or tortilla, on crackers, or as a sandwich filling.

Makes 8 servings.

Ingredients

• 2 cups chickpeas (garbanzo beans), cooked and drained 
• 2 cloves garlic (minced) 
• ¼ cup lemon juice 
• 1 tablespoon tahini (sesame paste) or substitute peanut butter 
• 2 tablespoons olive oil

Directions

• If using canned chickpeas, simmer for 20 minutes and then drain. 
• Add the chickpeas and lemon juice to a blender or food processor and blend until smooth. 
• Add the garlic, tahini and oil. Blend until mixed through. 
• Pour into a serving dish and top with garnishes of your choice or serve plain. Prepared hummus can be stored in an airtight container in the refrigerator for up to 7 days.

Recipe adapted from myplate.gov 

Nutrition per ¼ cup serving: 117 calories, 10g fat, 0mg cholesterol, 175mg sodium, 13g carbohydrates, 2g total sugars, 4g protein.

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