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Hummus

Yield 2 1/2 cups (serving size: 1/4 cup)
This traditional Middle Eastern dip also makes a tasty spread on wraps and sandwiches in place of mayonnaise and mustard.

Ingredients

  • 1 (15.5-ounce) can no-salt-added chickpeas (garbanzo beans), rinsed and drained
  • 1 garlic clove, crushed
  • 1/4 cup water
  • 2 tablespoons tahini (sesame seed paste)
  • 1 1/2 tablespoons fresh lemon juice
  • 1 tablespoon extra-virgin olive oil
  • 1/4 teaspoon salt

Nutrition Information

  • calories 100
  • caloriesfromfat 0.0 %
  • fat 5.7 g
  • satfat 0.7 g
  • monofat 2.9 g
  • polyfat 1.5 g
  • protein 3.6 g
  • carbohydrate 9.6 g
  • fiber 2.3 g
  • cholesterol 0.0 mg
  • iron 0.6 mg
  • sodium 109 mg
  • calcium 25 mg

How to Make It

  1. Place beans and garlic in a food processor; pulse 5 times or until chopped. Add 1/4 cup water and remaining ingredients; pulse until smooth, scraping down sides as needed.

  2. for your toddler: Serve the hummus with wedges of soft whole-grain pita bread or tender raw vegetables like pea pods and cucumber halves or slightly steamed carrot sticks and broccoli florets. Spread the hummus on a whole-wheat tortilla wrap, and roll it into "pinwheel" bites.

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