Nabbing a nutritious nosh is a breeze with hummus.


Hummus is a tasty Middle Eastern spread made from chickpeas. It's low in saturated fat and high in protein, iron, and fiber. For a thicker spread, drain part of the chickpea liquid.


  • 1 15-ounce can chickpeas (garbanzo beans), undrained
  • 1/4 cup tahini (sesame paste)
  • 1 tablespoon lemon juice
  • 2 to 4 cloves garlic
  • 1/4 teaspoon salt
  • 1/4 to 1/2 teaspoon ground red pepper, if desired


1. In a food processor bowl or blender, combine chick[eas, tahini, lemon juice, garlic, salt and ground red pepper (optiomal).

2. Process or blend until smooth. Spoon into a serving bowl.

Serving Suggestion:

  • Whole wheat pita bread wedges, pita crisps, bagel chips, carrot sticks, and/or celery sticks.

Here's the nutrition scoop: 114 calories, 4 g protein, 6 g fat (1 g sat. fat), 0 mg cholesterol, 71 mg sodium, 12 g carbohydrates, and 3 g fiber. Daily Values: 0% vit. A, 7% vit. C, 3% calcium, and 12% iron in each serving (about 1/4 cup).