Healthy Recipe:

Recipe: Chickpea hummus

  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
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Dietitian's tip: For a more traditional version, replace the vinegar with lemon juice and the olive oil with tahini (sesame paste).

By Mayo Clinic staff
Serves 6

Ingredients

    • 2/3 cup dried chickpeas (garbanzos), picked over and rinsed, soaked overnight, and drained
    • 3 cups water
    • 2 cloves garlic
    • 1 bay leaf
    • 3/4 teaspoon salt
    • 1 tablespoon olive oil
    • 3/4 cup plus 2 tablespoons sliced green (spring) onion
    • 2 tablespoons sherry vinegar
    • 3 tablespoons chopped fresh cilantro (fresh coriander)
    • 1 teaspoon ground cumin

Directions

In a large saucepan over high heat, combine the chickpeas, water, garlic cloves, bay leaf and 1/2 teaspoon of the salt. Bring to a boil. Reduce the heat to low, cover partially and simmer until the beans are very tender, 50 to 60 minutes. Drain and discard the bay leaf, reserving the garlic and 1/2 cup of the cooking liquid.

In a blender or food processor, combine the chickpeas, cooked garlic, olive oil, 3/4 cup green onion, vinegar, cilantro, cumin and the remaining 1/4 teaspoon salt. Process to puree. Add the reserved cooking liquid, 1 tablespoon at a time, until the mixture has the consistency of a thick spread.

In a small serving bowl, stir together the chickpea mixture and the remaining 2 tablespoons green onion. Serve immediately, or cover and refrigerate until ready to serve. Makes about 1 1/2 cups.

Nutritional analysis per serving

Serving size: 1/4 cup
Calories103 Sodium300 mg
Total fat4 g Total carbohydrate14 g
Saturated fat0 g Dietary fiber4 g
Monounsaturated fat2 g Protein4 g
Cholesterol0 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.
RE00060 May 19, 2011

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