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Recipe: HummusBy Mayo Clinic staff
Original Article: http://www.mayoclinic.com/health/healthy-recipes/NU00403
Dietitian's tip: Serve this easy Mediterranean spread with warmed whole-wheat pita bread. For a different taste you can substitute white, butter or lima beans for garbanzos and 1 teaspoon toasted ground cumin seeds for the paprika.
MAKES 3 CUPS
2 cans (16 ounces each) reduced-sodium garbanzos, rinsed and drained except for 1/4 cup liquid
1 tablespoon extra-virgin olive oil
1/4 cup lemon juice
2 garlic cloves, minced
1/4 teaspoon cracked black pepper
1/4 teaspoon paprika
3 tablespoons tahini (sesame paste)
2 tablespoons chopped Italian flat-leaf parsley
In a blender or food processor, add the garbanzos. Process to puree. Combine the olive oil, lemon juice, garlic, pepper, paprika, tahini and parsley. Blend well. Add the reserved liquid, 1 tablespoon at a time until the mixture has the consistency of a thick spread. Serve immediately or cover and refrigerate until ready to serve.
Nutritional analysis per serving
|Serving size: 2 tablespoons|
|Total fat||2 g||Total carbohydrate||6 g|
|Saturated fat||< 1 g||Dietary fiber||2 g|
|Monounsaturated fat||1 g||Protein||2 g|
|Protein and dairy||1/2|
|Nuts, seeds and dry beans||1/2|