What’s Versatile, Healthy and Delicious… Hummus!
Hummus can be used as a dip, an ingredient, or as an accompaniment to other foods. On average, swapping 1-2 tablespoons of hummus in daily menus led to a decrease in added sugars, sodium and saturated fat, while increasing protein, fiber and iron.
Perhaps the greatest thing about hummus is the flavor punch it adds to food! Simple to make in your own kitchen, try this delicious recipe for yourself!
2 cloves garlic
1 (19 oz. can) drained garbanzo beans, reserve half the liquid (can use no added salt beans)
4 tablespoons lemon juice
3 tablespoons tahini paste, well stirred
½ teaspoon salt, or to taste
½ teaspoon ground cumin, or to taste
2 tablespoons olive oil, if desired for a more creamy texture
In a blender or food processor, chop the garlic cloves. Pour garbanzo beans into blender or processor, reserving about a tablespoon for garnish if desired.
Add lemon juice, tahini, salt and cumin. Blend until well blended and creamy.
Add olive oil if you desire at this point.
Transfer the mixture to a medium serving bowl. Garnish with reserved garbanzo beans or other toppings as desired.
*Hummus may be flavored with the addition of black olives, roasted red peppers, sundried tomatoes or other add-ins, be creative!