Hummus Dip Recipe

This hummus dip recipe is a high nutrition food, but there are plenty of calories in the hummus, too. Enjoy the dip with veggies for a lower calorie version of this snack, or combine the hummus, pita, and veggies together for a meal.

Ingredients:

2-3 fresh garlic cloves
½ cup fresh parsley
2 scallions (or small green onions)
3 cups garbanzo beans (chick peas), canned and rinsed, or soaked and cooked
6 Tablespoons Tahini (sesame paste)
6 Tablespoons fresh lemon juice
½ teaspoon sea salt
Optional: cayenne pepper and a dash of cumin

Instructions:

  • Place garlic, parsley and scallions in a food processor or blender and mince.
  • Add garbanzo beans, tahini, lemon juice and salt. Puree to a thick paste.
  • Season with cayenne and cumin, if desired.
  • Serve with fresh veggie strips, whole wheat pita chips, or use as a spread on a sandwich.

  • Store leftovers in a covered container in the refrigerator.

    Nutrition (1/2 cup hummus and ½ whole wheat pita):
    275 calories, 10 gms protein, 8 grams total fat (plant fat), 1 gm saturated fat, 0 mg cholesterol, 43 gms carbohydrate, 8 gms fiber, 0 gms sugar, 1/3 daily value for iron and Vitamin C.

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