Recipes

Appetizers

Hummus

Homemade hummus is not only yummy but extremely economical compared to store bought versions. The beans provide a healthy dose of insoluble fiber, which helps feed the healthy bacteria in our colon that in turn produce short chain fatty acids (SCFAs). The SCFAs help support a healthy functioning colon, reducing the risk of colon cancer. Serve with chopped vegetables or warmed whole-wheat pita bread for a healthy, yummy appetizer or snack.

Key Nutrients: molybdenum, manganese, folate, copper, fiber, phosphorus, protein, iron, zinc

Prep Time
10 minutes
Yield
6 appetizer servings

Ingredients

  • 1 clove garlic, crushed
  • 1 15oz can of chickpeas or garbanzo beans
  • ¼ cup liquid from the can of chickpeas
  • 4 tablespoons fresh lemon juice
  • 1 ½ tablespoons tahini
  • ½ teaspoon salt
  • 2 tablespoons olive oil

Directions

  • Put garlic in a food processor and pulse until minced.
  • Add chickpeas, reserved liquid, lemon juice, tahini, salt and olive oil. Process until smooth. Cover and refrigerate until ready to serve.

Nutrition Facts (per serving)

  • Calories
    151
  • Total fat
    8g
  • Saturated fat
    1g
  • Trans fat
    0g
  • Polyunsaturated fat
    2g
  • Monounsaturated fat
    4g
  • Cholesterol
    0mg
  • Sodium
    315mg
  • Total Carbohydrate
    16g
  • Dietary fiber
    5g
  • Sugar
    3g
  • Protein
    5g
  • Vitamin A
    1ug
  • Calcium
    41mg
  • Iron
    2mg