Recipe Box

Hummus

Hummus has become a very popular dip – it is low in fat, vegetarian and full of protein. Try it with variations, or the traditional way on a toasted pita wedge, baked tortilla or your favorite whole-grain cracker. It’s also a delicious and healthy alternative to mayonnaise on a burger!

Recipe from Radhika Saveri, Marketing Manager, Stouffer’s Lean Cuisine.

Ingredients

• 2 cups of chickpeas, soaked and cooked or canned, drained and rinsed
• 3 tablespoons lemon juice
• 1/4 cup water
• 3 tablespoons tahini (sesame paste)
• dash olive oil
• parsley and lemon slices

Variations – Consider adding

• 1/2-1 teaspoon cumin
• 1/2 teaspoon paprika
• 1/2 teaspoon cayenne pepper
• 1/2 cup roasted peppers (process together with chickpeas)
• 1/2 cup eggplant (cook until tender, peel and cut into chunks and process together with chickpeas)
• 3 cloves roasted garlic

Preparation

• Place the cooked chickpeas (it’s OK if they’re still warm) in the food processor along with the garlic, lemon juice and water. Process for about a minute, until smooth. If too thick, add more water.
• Stir in the tahini and spices.
• Spread the hummus into a shallow bowl, drizzle with olive oil and garnish with lemon slices and minced parsley.
• Serve chilled, with warm pita bread and/or fresh vegetables.

This recipe serves 8.

Nutritional Analysis (per serving)

• 109 calories
• 5 grams protein
• 12 grams carbohydrates
• 3 grams fat
• 30 milligrams calcium
• Hummus is also high in magnesium, potassium, phosphorous and folate!

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