Hummus
This wonderful bean spread has gained in popularity over the past few years. The combination of garbanzo beans (also called chickpeas), tahini, lemon juice, cumin and garlic is a show-stopper.
This is wonderful as a sandwich spread or as a dip with raw vegetables or pita triangles. Keep a batch in your refrigerator all the time and you'll never be without a nutritious snack or lunch.
Ingredients:
1-3/4 cups dried chickpeas (garbanzos)
1 teaspoon baking soda
1/2 cup sesame tahini
1/4 cup cold water
1/4 cup fresh lemon juice
1/2 teaspoon ground cumin
3-4 cloves garlic, mashed
1 tablespoon extra-virgin olive oil
Instructions:
1. Soak the chickpeas for 8 hours with the baking soda in cold water to cover.
2. Bring the chickpeas to a boil over high heat, reduce heat, cover, and cook until soft, about 45 minutes. Drain, reserving a bit of the liquid.
3. Make the tahini sauce: Blend in a food processor or blender the tahini, cold water, lemon juice, cumin, and garlic. Measure out 1/2 cup of this sauce for the hummus, saving the rest.
4. Put the drained chickpeas in a food processor and process to a rough purie, adding a little of the cooking liquid if necessary. The mixture should not be totally smooth. Add the tahini sauce and process until just mixed.
5. Scrape the mixture into a bowl. Stir in the olive oil.
6. Serve with pita bread, whole-grain crackers, or carrot sticks.
Nutritional Information:
10 servings
Per serving:
102 calories
5 g total fat (1 g sat)
0 mg cholesterol
11 g carbohydrate
4 g protein
3 g fiber
150 mg sodium
