Monday, September 17, 2007

Lemony Hummus

Prep/Total Time: 15 minutes
Yield: 1 1/2 cups

2 garlic cloves, peeled
1 can (15 ounces) chickpeas or garbanzo beans, rinsed and drained
1/4 cup lemon juice
3 tablespoons water
2 tablespoons tahini
1 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon pepper
Pita breads, warmed and cut into wedges
Carrot and celery sticks
Process garlic in a food processor until minced. Add the chickpeas, lemon juice, water, tahini, cumin, salt and pepper; cover and process until smooth. Transfer to a small bowl. Serve with pita wedges and vegetables.

Tips and Tricks
If you don't have a food processor, use a garlic press and mash the beans very thoroughly by hand.
Make It Healthier
Serve with whole wheat pita bread. Omit salt.
How Kids Can Help
Press buttons on food processor. Measure ingredients. Rinse beans.

Nutrition Facts
1/4 cup (calculated without pita wedges and vegetables) equals 106 calories, 5 g fat (1 g saturated fat), 0 cholesterol, 192 mg sodium, 13 g carbohydrate, 3 g fiber, 4 g protein
Diabetic Exchanges
1 starch, 1/2 fat

No comments: