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Hummus is a smooth, creamy, and garlicky dip or spread that’s made primarily from garbanzo beans (also called chickpeas). Hummus is enjoyed throughout the Middle East and typically is served in a shallow bowl with warm wedges of pita bread for dipping. You can also serve hummus as a dip for raw vegetables and as a pita-pocket filling.


Preparation time: 10 minutes

Yield: 8 servings (1/4 cup each)

15-ounce can garbanzo beans (about 1 3/4 cups)

1 large clove garlic

1/4 cup water

1/4 cup tahini

1/4 cup lemon juice

1/4 teaspoon cumin

2 teaspoons olive oil

1/2 fresh lemon


  1. Rinse the garbanzo beans.

  2. Mince the garlic clove.

  3. Place the garbanzo beans, garlic, water, tahini, lemon juice, and cumin in a blender or food processor.

  4. Process until smooth and creamy.

  5. Pour into a shallow bowl.

  6. Drizzle the olive oil over the hummus, followed by a squeeze of fresh lemon juice and a dusting of paprika.

  7. Chill and then serve.

Per serving: Calories 115 (From fat 54); Fat 6g (Saturated 1g); Cholesterol 0mg; Sodium 12mg; Carbohydrate 12g (Dietary fiber 4g); Protein 5g.

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