Hummus
By 30 Minutes or Less
Try this great recipe as a dip for pitas or veggies!

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  • Prep Time: 15 minutes
Category: Appetizers, Dips & Salsa
Serves: 3 - makes about 2 cu
Cups of Fruits & Vegetables per Serving: 1/2
Think Variety; Think Color: White

Ingredients

1 15-oz. can garbanzo beans, rinsed and drained
1/4 cup Tahini*, (sesame seed paste)
2 cloves garlic, peeled and crushed
1/4 cup fresh lemon juice
1/4 teaspoon black pepper
1/4 teaspoon cumin (optional)
2 tablespoons water

Directions

Add all ingredients to food processor, or process in batches in a blender, until smooth. 

Add more water, 1 tablespoon at a time, if needed to soften. 

Serve with pita bread or vegetables for dipping.

* You can find tahini in the ethinc foods section of most grocery stores.

Each serving provides: An excellent source of vitamin C and fiber.

Nutritional Information

  • Calories:    249
  • Carbohydrates:    27g
  • Total Fat:    12.8g
  • Cholesterol:    0mg
  • Saturated Fat:   1.5g
  • Dietary Fiber:    7g
  • % of Calories from Fat:    43%
  • Sodium:    222 mg
  • Protein:    10g
  • Recipe Credit
  • Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Center for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

 

 

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