KRNC Recipe of the Month – Fresh Hummus
Hummus is an easy way to incorporate fiber and protein into a meal or snack. Serve it as a dip for veggies or whole grain crackers, add it to a wrap or pita for a Mediterranean meal or use on sandwiches for extra flavor.
Serving Size: 2 tablespoons
- 2 15-ounce cans chickpeas (garbanzo beans), drained and rinsed
- 2 cloves garlic, crushed
- 2 tablespoons plain low-fat yogurt
- 1 tablespoon olive oil
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons lemon juice
- 1/4 teaspoon lemon zest
- 1/4 teaspoon salt
- 1 teaspoon sesame seeds or tahini
- Optional flavoring: avocado, hot sauce, sundried tomatoes, roasted red pepper, curry powder
- Combine all ingredients into a blender or food processor, and blend contents until smooth.
- If the hummus appears too thick to blend, add additional yogurt or olive oil.
- Use a rubber spatula to scrape out hummus into a bowl.
- Hummus is ready to eat! Store leftovers in an airtight container in the refrigerator for up to one week.
Nutrition Information / Amount per serving:
Protein 2 g
Total fat 2 g
Total Carbohydrates 7 g
Saturated fat 0 g
Dietary Fiber 2.5 g
Cholesterol 0 mg
Sodium 152 mg
Sugars 3 g
Added Sugars 0 g
For delicious recipes, nutrition tips, and cooking and nutrition classes, go to the Kendall Reagan Nutrition Center website. More health tips are also available at the College of Health and Human Sciences Pinterest board.