Hummus
Makes 10 Servings

Hummus

This dip is delicious served with vegetable sticks, or whole wheat pita bread.

Prep time: 5 minutes

Ingredients

  • 1 clove of garlic
  • 1 large lemon
  • 1 (15 1/2 – ounce) can garbanzo beans
  • 1/2 cup warm water
  • 2 tablespoons low-fat plain yogurt
  • 2 tablespoons canola oil
  • 1 teaspoon salt
  • 1/4 teaspoon ground black pepper

Optional Ingredients:

  • 1 fresh red pepper, or 3 roasted red peppers from a jar
  • Pinch ground cumin, ground cayenne pepper, or red pepper flakes
Serving Size:  1/4 cup
 
NutrientsAmount
Calories60
Total Fat3.5 g
Saturated Fat0 g
Cholesterol0 mg
Sodium290 mg
Total Carbohydrate6 g
Dietary Fiber2 g
Total Sugars1 g
Added Sugars included0 g
Protein2 g

Directions

  1. Peel and chop garlic. If using fresh red pepper, rinse, remove core and seeds, and mince now. Or, mince jarred roasted red peppers.
  2. Rinse lemon and cut in half. In a small bowl, squeeze juice. Discard seeds.
  3. In colander, drain and rinse beans.
  4. Add garlic, lemon juice, beans, and remaining ingredients to blender. If using optional spices, add now. Blend until creamy and well mixed.
  5. If using, top hummus with minced red pepper.

Source: Modified from a CookingMatters.org recipe

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