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

Ingredients

• 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

Directions

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

Nutritional Information

Calories 58
Protein 2g
Total fat 2g
Total Carbohydrates7g
Saturated fat 0
Dietary Fiber 2.5g
Cholesterol 0mg
Sodium 152mg
Sugars  3g