Hummus

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

Ingredients:

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

Directions:

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.

Serves: 6

Serving size: 3 tbsp.

Nutritional analysis (per serving):
76 calories
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

Related Resources

American Dietetic Association The American Dietetic Association offers nutrition news, tips, resources for consumers and dietitians, and a find-a-nutritionist search tool.

Vegetarian Resource Group This site offers recipes, nutrition information, and lots more for vegetarians and anyone looking to eat less meat.

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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