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Creamy Hummus

Yield 8 servings (serving size: about 1/4 cup)
The fiber, complex carbs, and protein in the chickpeas combined with heart-healthy olive oil are what make hummus such a perfect snack food. Serve with warm whole-wheat pita bread triangles or cut-up vegetables.

Ingredients

  • 2 peeled garlic cloves
  • 1/4 cup tahini (roasted sesame-seed paste)
  • 3 tablespoons fresh lemon juice
  • 2 tablespoons water
  • 1 tablespoon extra-virgin olive oil
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1 (19-ounce) can chickpeas (garbanzo beans), rinsed and drained

Nutrition Information

  • calories 113
  • caloriesfromfat 0.0 %
  • fat 6.2 g
  • satfat 0.9 g
  • monofat 3 g
  • polyfat 2.1 g
  • protein 3.5 g
  • carbohydrate 11.8 g
  • fiber 2.3 g
  • cholesterol 0.0 mg
  • iron 1 mg
  • sodium 151 mg
  • calcium 27 mg

How to Make It

  1. Drop garlic through food chute with processor on; process 15 seconds or until minced. Add tahini and remaining ingredients; process 30 seconds or until smooth, scraping sides occasionally.

  2.  

  3. Young Chefs can:

  4. Pour chickpeas in colander to drain and rinse

  5. Add measured ingredients to food processor

  6.  

  7. Older Chefs can:

  8. Measure tahini and lemon juice

  9. Drop garlic in food chute with adult supervision