Hummus

Note: This recipe is for anyone following a vegetarian (meat-free) diet.

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
• ½ tsp. black pepper

Utensils:

• measuring spoons
• food processor (you'll need help from your adult assistant)

Directions:

1. Combine garbanzo beans, garlic, cumin, salt, and olive oil in a food processor.
2. 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
Date reviewed: March 2009

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