Traditional Hummus
Serve with toasted whole wheat pita bread, crackers, or sliced fresh vegetables for the perfect protein and vitamin-packed snack. It’s a staple in my kid’s lunch boxes, and I eat it for lunch, with soup or salad. Feel free to expand on this recipe: add your favorite fresh herbs and spices, or crank up the heat with hot oil or tabasco.
Makes about 2 cups
One 15-ounce can chickpeas, rinsed and drained
1 small garlic clove, minced
½ teaspoon ground cumin
2 to 3 tablespoons freshly squeezed lemon juice, to taste
1 tablespoon canola oil or olive oil
1 tablespoon tahini
About ¼ cup water (add more or less for the desired consistency)
Salt, to taste
Combine all of the ingredients in the bowl of a food processor or blender and process until smooth, stopping to scrape down the sides as needed. Adjust the seasoning and serve. Refrigerate any leftovers for up to 5 days.
Cooking Tip: If serving this hummus as an appetizer, garnish it with 2 tablespoons chopped fresh parsley, a dash of cayenne pepper, or toasted pine nuts.
Nutrition Highlights: Protein, folic acid, fiber, and cholesterol free
Approximate Nutritional Information: Serving size: ½ cup traditional hummus: Calories: 231 cals, 12%; Protein: 10 g, 20%; Total fat: 8.1 g, 13%; Saturated fat: .8 g, 4%; Cholesterol: 0 mg, 0%; Carbohydrates: 31 g, 10%; Fiber: 8 g, 34%; Sodium: 155 mg, 6%; Folic acid: 188 mcg, 47%; Vitamin K: 8 mcg, 11%; Diabetic Exchange: 2 Starch, 2 Fat
Source: Eating for Lower Cholesterol: A Balanced Approach to Heart Health with Recipes Everyone Will Love
