This recipe for nondairy hummus (a traditional Middle Eastern bean dip made with garbanzo beans (chickpeas), tahini, garlic, lemon juice, and spices) gets a boost by adding spinach and artichoke hearts. Making your own hummus will save you money and experimenting with other ingredient like roasted rep peppers and sun-dried tomatoes will help you come up with your own tasty creation.

Preparation time: 10 minutes

Yield: Six 1/2-cup servings

One 15-ounce can garbanzo beans (chickpeas), rinsed and drained

1/4 cup water

1/2 cup frozen, chopped spinach, thawed and well-drained, or about 2 cups of fresh leaves

1 large clove of garlic, minced

1/4 cup tahini

1/4 cup lemon juice

1/4 teaspoon ground cumin

1/2 cup artichoke hearts

2 teaspoons extra-virgin olive oil

Half a lemon


Roasted red pepper, sun-dried tomatoes, jalapeno peppers, or 1 tbsp dill (optional)

  1. Place the garbanzo beans, water, spinach, garlic, tahini, lemon juice, and cumin in a blender or food processor and process until smooth and creamy.

    Add roasted red pepper, sun-dried tomatoes, jalapenos, or dill, if desired.

  2. Add the artichoke hearts and pulse the blender or food processor a few times so that the artichoke hearts are chopped up but not quite puréed. Pour the dip into a shallow bowl.

  3. Drizzle the olive oil over the hummus, followed by a squeeze of fresh lemon juice and a dusting of paprika. Chill if desired and then serve.

Per serving: Calories 127 (68 from Fat); Fat 8g (Saturated 1g); Cholesterol 0mg; Sodium 104mg; Carbohydrate 12g (Dietary Fiber 4g); Protein 5g.