Dish of garmanzo hummus surrounded by crackers and vegetables
Spreads and Sauces

Marvelously Healthy

Store-bought hummus has become so popular (and such a big business) that it can be found almost anywhere. But it is a simple preparation and there’s no reason not to make it at home—not to mention the difference in cost. A staple for breakfast, lunch and dinner in the Middle East, hummus is marvelously healthy. Chickpeas are a superb source of insoluble fiber and antioxidants plus being helpful for cholesterol regulation. The secret to great hummus? Patience; when the garbanzo paste looks like it is ready, process it just a little longer for a smooth texture, and reserve some of the liquid to moisten the hummus while it spins.

Prep Instructions

  • Yield: 12 (1/3 cup) servings
  • Prep Time: 10 minutes
  • Cooking Time: 0 minutes
  • Total Time: 10 minutes

Recipe Ingredients

  • 4 cups of canned garbanzos, drained (reserve liquid)
  • 1/2 teaspoon olive oil
  • 1 tablespoon garlic, minced
  • 1 1/2 tablespoons tahini paste
  • 3/4 teaspoon cumin
  • 1/2 teaspoon paprika
  • 1 teaspoon chili powder
  • 1/8 teaspoon cayenne pepper
  • 1/2 cup garbanzo liquid or 1/2 cup water
  • 1 tablespoon lemon juice
  • 2 tablespoons Italian parsley, chopped

Cooking Instructions

  1. Follow the prep technique next to each ingredient.
  2. In a food processor place the drained garbanzo beans with the rest of the ingredients and purée, adding liquid until smooth.

Category Tags

Nutritional Data

Calories: 86.26
Fat: 2.54 g
Saturated Fat: .29 g
Cholesterol: 0 mg
Sodium: 114.9 mg
Carbohydrates: 12.61 g
Fiber: 3.48 g
Sugars: 2.09 g
Protein: 4.05 g
Female physician with patient
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