Source: Food & Nutrition Education in Communities (FNEC), Cornell University
Serving size: 2 Tbsp
Servings per recipe: 18
This is the traditional take on this Middle Eastern dish--it's loaded with nutrients such as protein, fiber, iron, and magnesium, and is a delicious snack served with sliced vegetables or whole wheat pita.View Nutrition Facts
1 clove garlic, peeled
3 Tbsp lemon juice
1/2 tsp salt
1 15-ounce can drained chickpeas (also called garbanzo beans)
4 Tbsp water
3 Tbsp tahini **
1/4 tsp paprika
2 Tbsp olive oil
Garnish with chopped parsley and olives, optional
* Sounds like: húmm-us** Tahini is ground up sesame seeds, and has the consistency of peanut butter. It sounds like: ta-hée-nee.
1. Put garlic, lemon juice, salt, and 1 cup of chick peas into blender. Add 2 Tbsp of water, and blend until smooth.
2. Add second cup of chick peas and 2 Tbsp of cold water. Blend until smooth.
3. Add tahini and blend again until smooth. If you want creamier hummus, add an additional Tbsp of water.
4. Scoop hummus into a shallow bowl. Smooth over the top of the hummus with a flattened knife. Sprinkle the hummus with paprika and then drizzle the olive oil.
Optional: Garnish with chopped parsley and olives
Serve with pita bread or cut up raw vegetables.
Hummus can be made using a potato masher or fork. The resulting dip will be a bit chunkier than the blended version, but still delicious!
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