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Good and Healthy Hummus

Yield: 6 to 8 side-dish servings (1-3/4 cups)
Prep 15 mins
Good and Healthy Hummus
Ingredients
  • 1 15  ounce can  chickpeas (garbanzo beans), rinsed and drained
  • 1/4  cup  tahini (sesame seed paste)
  • 1/2  teaspoon  finely shredded lemon peel
  • 3  tablespoons  lemon juice
  • 4  cloves garlic, peeled
  • 1/4  teaspoon  salt
  • 1/8 - 1/4  teaspoon  cayenne pepper
  • 1/4 - 1/2  cup  water
  •  Halved or quartered grape tomatoes (optional)
  •  Fresh chives, cut up (optional)
  •  Extra-virgin olive oil (optional)
  •  Cayenne pepper (optional)
  •  Dippers: cracker bread, Belgian endive or baby bok choy leaves, bias-sliced cucumbers
Directions

1. In a food processor, combine chickpeas, tahini, lemon peel, lemon juice, garlic, salt, and 1/8 to 1/4 teaspoon cayenne pepper. Cover and blend or process until smooth adding enough water to bring to desired consistency. Spoon into a serving bowl.

2. Refrigerate up to 48 hours. Top with cherry tomatoes, chives, a small drizzle of olive oil, a sprinkle of additional cayenne pepper, and your choice of dippers. Makes 6 to 8 side-dish servings (1-3/4 cups).

Nutrition Facts (Good and Healthy Hummus)
  • cal. (kcal) 149,
  • Fat, total (g) 6,
  • sat. fat (g) 1,
  • carb. (g) 20,
  • Monosaturated fat (g) 2,
  • Polyunsaturated fat (g) 3,
  • fiber (g) 4,
  • sugar (g) 4,
  • pro. (g) 5,
  • vit. A (IU) 49,
  • vit. C (mg) 7,
  • Thiamin (mg) 0,
  • Riboflavin (mg) 0,
  • Niacin (mg) 1,
  • Pyridoxine (Vit. B6) (mg) 0,
  • Folate (g) 60,
  • sodium (mg) 313,
  • Potassium (mg) 186,
  • calcium (mg) 40,
  • iron (mg) 1,
  • Percent Daily Values are based on a 2,000 calorie diet

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