Note: This recipe is for people following a vegetarian (meat-free) diet, but may include dairy or other animal-based ingredients that may not fit in with vegan or some other vegetarian diets.
Prep time: 5 minutes
- 15-oz. can garbanzo beans (chickpeas), drained, liquid reserved
- 2 garlic cloves, minced
- 1 tsp. ground cumin
- 1 tbsp. olive oil
- 1/2 tsp. black pepper
- Combine garbanzo beans, garlic, cumin, salt, and olive oil in a food processor.
- Blend on low speed, gradually adding reserved garbanzo bean liquid, until desired consistency is achieved.
Serving size: 3 tbsp.
Nutritional analysis (per serving):
4 g protein
3 g fat
0 g sat. fat
9 g carbohydrate
3 g fiber
0 mg cholesterol
213 mg sodium
29 mg calcium
1 mg iron
Note: Nutritional analysis may vary depending on ingredient brands used.
Variations and suggestions:
If you don't have a food processor, try using a blender. Serve with warm slices of pita bread. Refrigerate the leftovers.
Reviewed by: Allison Brinkley, RD, LD/N
|American Dietetic Association The American Dietetic Association offers nutrition news, tips, resources for consumers and dietitians, and a find-a-nutritionist search tool.|
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|About Vegetarian Recipes These recipes are for anyone following a vegetarian (meat-free) diet.|
|Vegan Food Guide A vegan doesn't consume any animal-derived foods or use animal products or byproducts, and eats only plant-based foods.|
|Vegetarianism Vegetarian diets have become more popular, and many parents may wonder if kids can safely follow a vegetarian diet and still get all the nutrients necessary for growing up healthy and strong.|
|Veggie Bowls These portable veggie bowls are simple to make and delicious.|
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