HUMMUS FOR SPRING VEGETABLES

HUMMUS FOR SPRING VEGETABLES

Serves 4 

Provides 1 vegetable serving per person

Hummus is a Middle Eastern spread that is sometimes served with warm pita bread. It's wonderful with lots of raw vegetables.

1 15½-ounce can reduced sodium garbanzo beans, drained and rinsed
1 tablespoon tahini
2 tablespoons lemon juice
2 cloves chopped garlic
¼ teaspoon salt
¼ - ½ cup water (no more than ½ cup of water because you want a thick texture)
pinch cayenne pepper
¼ cup chopped parsley

1. Place beans in a processor or blender. Add the tahini, lemon juice, garlic, salt, and cayenne. Whiz until smooth.

2. Scrape into a bowl and stir in the parsley. Serve with fresh cut up vegetables or as a sandwich spread

Nutritional Analysis per serving:
123 calories
4 g fat
0 g saturated fat
17 g carbohydrates
261 mg sodium
5 g dietary fiber

ROASTED RED PEPPER HUMMUS

Roasted Red Pepper Hummus


Healthy spread of pureed chick peas, tahini, yogurt, and spices.

Ingredients

1/2 cup canned garbanzo beans (chickpeas), unsalted , drained
1 tbsp tahini
1 oz plain yogurt
2 medium garlic cloves , minced
1 tbsp minced onion
1 pinch ground cayenne (red pepper) (to taste)
1 pinch black pepper (to taste)
2 oz roasted red peppers with brine (2 peppers)

Directions 1 Add the canned chickpeas, roasted red peppers, and sesame tahini in a blender and mix until smooth.
2 When finished, pour in the rest of the ingredients and blend until smooth.

Nutrition Facts
Makes 12 servings
Serving Size: 2 tbsp
Amount Per Serving
Calories	24.5
Total Carbs	3 g
Dietary Fiber	0.5 g
Sugars	0.5 g
Total Fat	0.9 g
Saturated Fat	0.1 g
Unsaturated Fat	0.8 g
Potassium	31.5 mg
Protein	1 g
Sodium	20 mg