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Hummus

Note: This recipe is for anyone following a vegetarian (meat-free) diet.

Prep time: 5 minutes

Ingredients:

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

Utensils:

  • measuring spoons
  • food processor (you'll need help from your adult assistant)

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

Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.

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