Classic Hummus

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.

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Ingredients

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.

Materials

Cutting board and sharp knife, can opener, blender, measuring cups and spoons

Instructions

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 will last for several days in the refrigerator.

Notes

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!