Hummus

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

Prep time: 5 minutes

Ingredients:

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

Directions:

  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.

Serves: 6

Serving size: 3 tbsp.

Nutritional analysis (per serving):

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

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
Date reviewed: March 2009

Kids Health

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