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Hummus
 
Description

This tasty and healthy bean spread has gained in popularity over the past few years. Our version has all the benefits of a more traditional recipe, but with less olive oil. The combination of garbanzo beans (also called chickpeas), tahini, lemon juice, cumin and garlic is a show-stopper. This recipe is very versatile - use it as a sandwich spread or as a dip with raw vegetables or pita triangles. Keep a batch in your refrigerator all the time and you'll never be without a nutritious snack or lunch.

Food as Medicine
Garbanzos are an excellent source of fiber, which can help to improve cholesterol ratios. Their high fiber content also slows absorption and helps prevent spikes (and subsequent dips) in blood sugar following meals.

 
Ingredients

5 cups cooked chickpeas or garbanzo beans (from three 15-oz cans, drained or 2 cups dried chickpeas, cooked)
¼ cup sesame tahini
2 tablespoons cold water
2 tablespoons fresh lemon juice
½ teaspoon ground cumin
3-4 cloves garlic, chopped
1 tablespoon extra-virgin olive oil

 
Instructions

1. Drain and rinse chickpeas, if using canned.

2. Combine chickpeas with remaining ingredients -except olive oil - in a food processor or blender container. Blend to a rough purée texture adding a little more water if necessary. The mixture should not be totally smooth.

3. Scrape the mixture into a bowl. Stir in the olive oil.

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Serves 10
Nutrients Per Serving


Calories: 102.2
Protein: 3.9 grams
Fat: 5.4 grams
Saturated Fat: 0.7 grams
Monounsat Fat: 2.4 grams
Polyunsat Fat: 1.9 grams
Carbohydrate: 10.6 grams
Fiber: 2.8 grams
Cholesterol: 0.0 mg
Vitamin A: 13.3 IU
Vitamin E: 0.4 mg/IU
Vitamin C: 2.4mg
Calcium: 24.7 mg
Magnesium: 18.7 mg

 

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