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Sun-Dried Tomato-Olive Hummus Recipe

Recipe by Roberta L. Duyff, MS, RD, FADA, CFCS

Hummus is made with chickpeas, also called garbanzos

Originating in the Middle East (likely in ancient times), hummus has become a culinary staple in many American kitchens. With chickpeas — also called garbanzos — as the base, this hummus recipe blends in calcium-rich yogurt along with the intense flavors of sun-dried tomatoes, kalamata olives, herbs and spices. Tip: As a snack or appetizer, scoop hummus with whole-wheat pita, crackers or a rainbow of raw vegetables; use as a low-fat spread on sandwiches; or serve on the side with grilled chicken or fish. Hummus is another great way to make dry beans part of your day!

Ingredients

2 15-ounce cans chickpeas, drained
1/2 cup plain low-fat yogurt
1/4 cup freshly-squeezed lemon juice
2 tablespoons olive oil
2 cloves garlic, chopped
1 teaspoon cumin
1/2 cup finely-chopped sun-dried tomatoes (not oil packed)
1/4 cup sliced kalamata olives
2 tablespoons chopped fresh cilantro or Italian (flat) parsley
2 tablespoons pine nuts for garnish (optional)
1 teaspoon paprika (optional)

Directions

  1. In a food processor or blender, combine chickpeas, yogurt, lemon juice, olive oil, garlic and cumin. Process until smooth. Consistency should be smooth but not runny.
  2. Stir in tomatoes, olives and cilantro.
  3. Refrigerate for 1 hour or longer to blend flavors.
  4. To serve, top with pine nuts and/or paprika, if desired.

Nutrition Information

Serves 12 (1/4 cup serving)
Calories: 100
Calories from fat: 30; Total fat: 3.5g; Saturated fat: 0g; Trans fat: 0g
Cholesterol: 0mg; Sodium 210mg
Total carbohydrate: 13g; Dietary fiber: 3g; Sugars: 2g
Protein 4g