LuAnn's Basic Hummus
Savory Hummus, made from garbanzos, is a traditional Mediterranean dish thought to have originated in Egypt thousands of years ago. To serve this popular party spread or dip: simply place the Hummus in a bowl; drizzle lightly with olive oil if desired; and surround with assorted whole grain crackers, fresh vegetables, and/or toasted pita wedges. Hummus is also delicious as a sandwich spread or filling with whole grain bread, tortilla wraps, or pita pockets. Accompany with lettuce, tomato, onions and any other vegetables desired.
Although humbly named “Basic Hummus”, I have overheard this particular recipe declared “the best Hummus ever eaten”!
Makes 3 1/2 cups
2 (15-ounce) cans garbanzo beans, rinsed and drained
Water (enough to process the garbanzos; add slowly, don't add too much)
2 Tablespoons tahini (reduce or omit to lower fat)
1/4 cup lemon juice
1 Tablespoon minced garlic (6 cloves)
1/2 teaspoon salt (or to taste)
1 1/2 teaspoons ground cumin
1/8 teaspoon ground coriander
1/8 teaspoon red pepper (optional)
Fresh parsley sprigs
Assorted whole grain crackers
Assorted fresh vegetable relishes
Toasted pita wedges
In a blender or food processor, combine all the basic hummus ingredients, then process or blend until smooth, adding 2 to 4 tablespoons of water, or just enough to bring hummus to desired consistency.
Transfer to an airtight container and refrigerate.
Serve with pita wedges, whole grain crackers, and/or as a dip with fresh veggies.
Per Serving (with tahini): 154 Calories; 3g Fat (19% calories from fat); 6g Protein; 26g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 329mg Sodium. Per serving (without tahini): 132 Calories; 1g Fat (8.7% calories from fat); 5g Protein; 25g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 452mg Sodium.
Recipe, Notes, and Nutrition Analysis from Amazing Meals II by LuAnn Bermeo; copyright, 2007.