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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
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • In a food processor bowl or blender container, combine chickpeas, tahini, lemon juice, garlic, salt, and red pepper, if desired. Cover and process or blend until smooth. Spoon into a serving bowl. Serve with pita wedges or crisps, bagel chips, and/or carrots and celery. Makes 6 to 8 side-dish servings (1-3/4 cups).

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Tips

Prepare hummus; cover and chill up to 24 hours.

*

For a thicker spread, drain the chickpeas, reserving the liquid. Add enough liquid to process easily and to make desired texture.

Nutrition Facts

114 calories; 6 g total fat; 1 g saturated fat; 0 mg cholesterol; 71 mg sodium. 12 g carbohydrates; 3 g fiber; 4 g protein; 0 RE vitamin a; 4 mg vitamin c; 30 mg calcium; 2 mg iron;

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