Quick and Easy Hummus

Mix up your stay-at-home snack time with a healthy and tasty dip.

April 15, 2016
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If you’re looking to mix up your stay-at-home snack time, try out this delicious dip. High in fiber and protein, and low in fat (with no saturated fat), it’s a healthy – and tasty – way to treat yourself. And it's a great way to use some of those cans of beans you've stocked up on.

Ingredients

  • 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

Instructions

  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.

Nutrition Information

Serving Size: 1/4 cup.

Amount Per Serving

  • Calories: 68
  • Fat: 2g
    • Saturated Fat: 0g
  • Protein: 3g
  • Total Carbohydrates: 5g
    • Dietary Fiber: 2g
    • Sugars: 1g
  • Cholesterol: 0mg
  • Sodium: 91mg