Nabbing a nutritious snack is a breeze with hummus, the Middle Eastern spread made from chickpeas. It's low in unsaturated fat and high in protein, iron, and fiber.

Source: Better Homes and Gardens


Ingredient Checklist


Instructions Checklist
  • 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.

Instructions Checklist
  • 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

149 calories; 6 g total fat; 1 g saturated fat; 3 g polyunsaturated fat; 2 g monounsaturated fat; 0 mg cholesterol; 313 mg sodium. 186 mg potassium; 20 g carbohydrates; 4 g fiber; 4 g sugar; 5 g protein; 0 g trans fatty acid; 49 IU vitamin a; 7 mg vitamin c; 0 mg thiamin; 0 mg riboflavin; 1 mg niacin equivalents; 0 mg vitamin b6; 60 mcg folate; 0 mcg vitamin b12; 40 mg calcium; 1 mg iron;