Traditional Hummus

Ingredients: Makes 4 servings

Traditional hummus

4 1/2 ounces dry garbanzo beans*
1 tablespoon lemon juice
1 teaspoon chopped garlic
1/2 ounce tahini (sesame paste)
1 tablespoon freshly chopped cilantro
1/4 teaspoon salt
1/8 teaspoon cayenne pepper
2 tablespoons canola oil

Directions:

  1. Place garbanzo beans in a bowl and cover completely with cold water. Soak overnight.
  2. Rinse beans and place in a medium saucepan. Cover with water about twice the amount of beans and bring to a boil over high heat. Cover, lower the heat and simmer until beans are very tender, about 1 hour. Drain and chill.
  3. Place beans in a food processor with remaining ingredients and puree until smooth. Serve warm or chilled.

Dietitian Note: Add a dust of cayenne, squeeze of lemon, drizzle of olive oil, and a sprinkling of parsley to keep it fresh. Try with whole wheat pitas.
*You may substitute 1 15-ounce can of garbanzo beans, rinsed, if desired.

Serving Size: 
Service size: 1/4 cup

Nutritional Information:
Per serving: 165 calories, 9 g fat, <1 g saturated fat, 125 mg sodium, 15 g carbohydrate, 3 g sugar, 4 g fiber, 5 g protein

Recipe Source:
Recipe provided by FLIK Hospitality Group leaving site icon

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