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Hummus

Note: This recipe is for people following a vegetarian (meat-free) diet, but may include dairy or other animal-based ingredients that may not fit in with vegan or some other vegetarian diets.

Prep time: 5 minutes

What you need:

  • 15-oz. can garbanzo beans (chickpeas), drained, liquid reserved
  • 2 garlic cloves, minced
  • 1 tsp. ground cumin
  • 1 tbsp. olive oil
  • 1/2 tsp. black pepper

What to do:

  1. Combine garbanzo beans, garlic, cumin, salt, and olive oil in a food processor.
  2. Blend on low speed, gradually adding reserved garbanzo bean liquid, until desired consistency is achieved.

Nutritional analysis (per serving):

  • 76 calories
  • 4g protein
  • 3g fat
  • 0g sat. fat
  • 9g carbohydrate
  • 3g fiber
  • 0mg cholesterol
  • 213mg sodium
  • 29mg calcium
  • 1mg iron

Serves: 6

Serving size: 3 tbsp.

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

If you don't have a food processor, try using a blender. Serve with warm slices of pita bread. Refrigerate the leftovers.

Reviewed by: Allison Brinkley, RD, LD/N, CNSC
Date Reviewed: 04-11-2015