Sun-Dried Tomato-Olive Hummus Recipe

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 of entrees such as grilled chicken or fish. Hummus is a great way to make dried beans part of your day!

Ingredients

2 15-ounce cans chickpeas, drained
½ cup plain low-fat yogurt
¼ cup freshly-squeezed lemon juice
2 tablespoons olive oil
2 cloves garlic, chopped
1 teaspoon cumin
½ cup finely-chopped sun-dried tomatoes (not packed in oil)
¼ 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

Before you begin: Wash your hands.

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 allow flavors to blend and develop.
4. To serve, top with pine nuts and/or paprika, if desired.

Nutrition Information

Serving Size: ¼ cup

Serves 12
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

Roberta Duyff, MS, RD, FAND, is author of Academy of Nutrition and Dietetics Complete Food and Nutrition Guide and 365 Days of Healthy Eating.