Originating in the Middle East (likely in ancient times), hummus has become a culinary staple in many American kitchens. With chickpeas — also called garbanzo beans — 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 flavorful 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!
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)
Before you begin: Wash your hands.
- 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.
- Stir in tomatoes, olives and cilantro.
- Refrigerate for 1 hour or longer to blend flavors.
- To serve, top with pine nuts and/or paprika, if desired.
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