Recipe: Hummus

Hummus is a bean-based dip that originated from Middle Eastern and North African cuisine. Hummus is a great snack when served with fresh vegetables or pita chips. It is good source of plant-based protein and contains heart-healthy unsaturated fats.

This recipe comes to you from Chef Beth at Caregivers Kitchen.  It makes ten 1/4 cup servings; each serving supplies 1 carb choices, 110 calories and 110 mg of sodium.

Essential Equipment

• cutting board

• paring or chef knife

• food processor with chopping blade (or blender)

• small strainer

• assorted mixing bowls

• liquid measuring cup

• measuring spoons

• spatula

Ingredients

• 1 (16 oz.) can garbanzo beans (chick peas)
• ¼ c. reserved liquid from beans
• ¼ c. fresh lemon juice (jarred lemon juice) 1 tsp. garlic powder
• 1 ½ Tbsp. tahini (sesame seed paste) 2 Tbsp. olive oil
• ½ tsp. salt (optional)

1.       Drain the garbanzo beans through a strainer and reserve liquid.

2.       Place garbanzo beans, ¼ c. reserved liquid, lemon juice, garlic powder and tahini into a food processor or blender.

3.       Process at high speed until a smooth creamy paste forms.

4.       Drizzle the olive oil into the dip while blending at slow speed. Add salt, if desired.

5.       If the dip is too thick, thin out with a few extra tablespoons of reserved liquid from the beans.