Hummus – Pantry Skill

Hummus is a healthy snack and is affordable to make at home. Whether you call the main ingredient chickpeas or garbanzo beans, they’re a winner. They are rich in protein, folate, fiber and iron. Keep it simple and enjoy as is with some dippers or take it to the next level with “Loaded” Hummus!

Loaded Hummus

Ingredients:

2 15.5-ounce cans of no salt added chickpeas, drained and rinsed

2 cloves fresh garlic, peeled

½ cup water

¼ cup tahini

3 Tablespoons fresh lemon juice

2 Tablespoons Extra Virgin Olive Oil

Dash of Salt & Pepper

Instructions:

  1. Wash hands with warm soapy water for at least 20 seconds.
  2. Wash workstation.
  3. Assemble & prepare ingredients.
  4. Add beans & garlic to a food processor. Pulse until beans are roughly chopped.
  5. Add remaining ingredients and pulse until smooth. Stopping frequently to scrape down the sides of the bowl.

Store covered in the refrigerator for up to 1 week.

Topping Options:

Feta Cheese Crumbles

Olives (kalamata, green, black …)

Fresh Basil

Pesto

Sun Dried Tomatoes

Fresh Tomatoes

Roasted Red Peppers

Fresh Green Pepper

Banana Pepper Slices (Pepperoncini)

Dipper Ideas:

Pita Bread

Pita Chips

Sliced Cucumbers

Sliced Bell Peppers (multi-color)

Carrots

Red or Green Onions

Using veggies as dippers really pumps up the nutrition of this already healthy snack!

Related Blog Posts

Spotlight on Radishes

Radishes are in season most of the year, but we tend to think of them more in the spring. They are low in calories, only 20 calories per cup, and they are high in Vitamin C! Vitamin C is known…...

4 Steps to Build a Healthy Salad

Pack more nutrition into your day with a colorful, nutrient-dense, and healthy salad. We all know we need to eat more healthy proteins, fruits and vegetables and a salad is a perfect way to accomplish this. Keeping basic ingredients on…...

5 Easy Tips to Reduce Sugar Intake

Have you heard the suggestions to reduce sugar in your diet? Why? And what does that even mean? Here’s the scoop and 5 easy tips to start today. Why Reduce Sugar? Added sugars add calories. Excessive calories can lead to…...

Spotlight on Heart Healthy Lentils

Ode to Lentils Oh lentils, how we love thee! You economical, quick-cooking, legume you! Full of fiber and protein. Great for heart and digestive health. You are so very versatile. A dreamy match for soups, stews, pasta sauces, salads and…...

Black Bean Soup

Black Bean Soup is the perfect recipe for November, which is National Diabetes Month and a month that welcomes colder weather. This soup will help keep you warm and provides a great balance of fiber, protein, and carbohydrates. Not only…...
View More Posts