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Quick and Easy Hummus

Try this tasty — and simple-to-make — spread

Hummus Recipe

You're sure to delight partygoers of all ages with this delicious and healthful spread. High in fiber and protein and low in fat (with no saturated fat), it's a welcome addition to any get-together, from holiday parties to graduations to Super Bowl bashes.

It's also a great choice when time is short — you can whip this up in 30 minutes or less.

  • 1 can garbanzo beans (chickpeas) drained, save juice
  • Juice of one-half lemon (or more to taste)
  • 1 to 3 cloves garlic peeled (use more or less depending on your preference; more garlic gives the dip an extra zing)
  • 2 tablespoons tahini (sesame butter). To reduce fat, omit the tahini.
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • Ground red pepper (cayenne), to taste
  • Fresh parsley or cilantro, minced, for garnish

1. Add all ingredients except garnish to a food processor or blender. Mix until smooth.

2. Add reserved garbanzo bean liquid to make the dip thinner, if desired.

3. Adjust seasonings. If you're feeling adventurous, experiment with seasonings — try a bit of ground coriander, fresh mint or cumin.

4. Sprinkle with garnish.

Serve with pita bread or pita chips — look for the whole wheat variety. For a festive touch, serve colorful cut-up vegetables on the side: carrot sticks, red and green bell peppers, cucumbers, broccoli, cauliflower or green onions.

Servings: 8. Calories per serving: 68; fat: 2g (saturated fat: 0g); protein: 3g; total carbohydrates: 5g (dietary fiber: 2g; sugars: 1g); cholesterol: 0mg; sodium: 91mg.

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