Hummus is an easy way to incorporate fiber and protein into a meal or snack, and simple to make from scratch with this recipe from the Kendall Reagan Nutrition Center. Serve it as a dip for veggies or whole grain crackers, add it to a wrap or pita for a Mediterranean meal or use on sandwiches for extra flavor
• 2 15-ounce cans chickpeas (garbanzo beans), drained and rinsed
• 2 cloves garlic, crushed
• 2 tablespoons plain low-fat yogurt
• 1 tablespoon olive oil
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons lemon juice
• 1/4 teaspoon lemon zest
• 1/4 teaspoon salt
• 1 teaspoon sesame seeds or tahini
Optional flavoring: avocado, hot sauce, sundried tomatoes, roasted red pepper
1. Combine all ingredients into a blender or food processor, and blend contents until smooth.
2. If the hummus appears too thick to blend, add additional yogurt or olive oil.
3. Use a rubber spatula to scrape out hummus into a bowl.
4. Hummus is ready to eat! Store leftovers in an airtight container in the refrigerator for up to one week.
Serving Size: 2 tablespoons
Yield: 16 servings
Total fat 2g
Saturated fat 0
Dietary Fiber 2.5g