Have you tried making your own hummus? This easy recipe is made with five simple ingredients, its name in Arabic literally translates to “chickpeas.” These cream-colored beans are full of protein and rich in fiber. Tahini is ground sesame seed paste that adds creaminess and a distinctive nutty flavor. Hummus can be served with pita bread or used as a dip for raw veggies like carrots, celery and bell pepper slices.
2 cans (15 oz.) no-salt-added chickpeas, rinsed and drained
5 garlic cloves, minced
1/3 cup tahini
5 Tbsp. fresh lemon juice
2 Tbsp. reserved chickpea liquid
1 Tbsp. tsp. extra virgin olive oil
Salt to taste
Paprika or parsley sprigs for garnish, optional
In blender or food processor, place peas, garlic, tahini, broth or water, lemon juice and oil. Blend on high speed until mixture is smooth. Add salt, pepper and hot pepper sauce to taste, if desired. Pour mixture into serving bowl. Dust lightly with paprika. Serve with cut-up raw vegetables and pita bread.
Makes 10 servings (1/4 cup per serving). Per serving: 100 calories, 6 g total fat (1 g saturated fat, 0 g trans fat), 0 mg cholesterol, 8 g carbohydrates, 3 g protein, 2 g dietary fiber, 100 mg sodium, 1 g sugar, 0 g added sugar.
Recipe from the American Institute for Cancer Research.