Hummus

This traditional Middle Eastern dip also makes a tasty spread on wraps and sandwiches in place of mayonnaise and mustard.

Yield: 2 1/2 cups (serving size: 1/4 cup)
Recipe from Oxmoor House

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Nutritional Information

Amount per serving
  • Calories: 100
  • Calories from fat: 0.0%
  • Fat: 5.7g
  • Saturated fat: 0.7g
  • Monounsaturated fat: 2.9g
  • Polyunsaturated fat: 1.5g
  • Protein: 3.6g
  • Carbohydrate: 9.6g
  • Fiber: 2.3g
  • Cholesterol: 0.0mg
  • Iron: 0.6mg
  • Sodium: 109mg
  • Calcium: 25mg

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

Preparation

  1. 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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