Hummus

Hummus is another tasty way to add plant protein to your day! Hummus can be spread on sandwiches, served with crackers, or used as a dip for veggies. 

Hummus

Hummus can be spread on sandwiches, served with crackers, or used as a dip for veggies. It is a tasty way to add plant-based protein to your day!
Print Recipe
CourseAppetizer, Snack
Servings8
Calories70kcal

Ingredients

  • 1 15 ounce garbanzo beans can drained and rinsed
  • 2 tablespoons lemon juice fresh or bottled
  • 2 teaspoons vegetable oil or olive oil
  • 1/2 cup nonfat plain yogurt
  • 1 clove garlic or 1/4 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon cumin ground

Instructions

  • Wash hands before preparing food.
  • Place all ingredients in a blender and blend to desired consistency (more time for smooth dip, less for a chunky dip). If hummus seems too thick, add 2 teaspoons of water.
  • OR
  • Add garbanzo beans to a large bowl. Mash well with a fork or potato masher until they are as smooth as you like.
  • Add other ingredients and mix. If hummus seems too thick, add 2 teaspoons of water.
  • Refrigerate leftovers within 2 hours.

Notes

Quick Tips
Change the flavor by adding chili powder, chopped cilantro or parsley, or hot sauce. 
Serve with fresh vegetables or Food Hero Baked Tortilla Chips. 
Freeze extra lemon juice to use later. Cook your own dry beans: One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
Nutrition Facts
Hummus
Serving Size
 
4 tablespoons
Amount per 1 Serving
Calories
70
% Daily Value*
Fat
 
2
g
3
%
Saturated Fat
 
0.3
g
2
%
Trans Fat
 
0.01
g
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
1
g
Cholesterol
 
0.3
mg
0
%
Sodium
 
170
mg
7
%
Carbohydrates
 
9
g
3
%
Fiber
 
3
g
13
%
Sugar
 
1
g
1
%
Protein
 
4
g
8
%
Calcium
 
53
mg
5
%
Iron
 
1
mg
6
%
Potassium
 
129
mg
4
%
* Percent Daily Values are based on a 2000 calorie diet.

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