By Suzanne Havala

Hummus is a smooth, creamy, and garlicky dip or spread that’s made primarily from garbanzo beans, or chickpeas. This healthful vegetarian dish 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.

[Credit: ©iStockphoto.com/ovcharova]

Credit: ©iStockphoto.com/ovcharova

Preparation time: 10 minutes

Yield: 8 1/4-cup servings

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

1/4 cup water

1 large clove garlic, minced

1/4 cup tahini

1/4 cup lemon juice

1/4 teaspoon cumin

2 teaspoons olive oil

1/2 fresh lemon

Paprika

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

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

Add 1 roasted red bell pepper or 1 tablespoon chopped fresh dill in Step 1.

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