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HUMMUS FOR SPRING VEGETABLES

EAT 5 TO 9 A DAY

Serves 4
Provides 1 vegetable serving per person

Hummus is a Middle Eastern spread that is sometimes served with warm pita bread. It's wonderful with lots of raw vegetables. Here's how it's made: Drain and rinse a can of reduced sodium garbanzo beans and tip into a processor or blender. Add 1 tablespoon tahini (a sesame paste), 2 tablespoons lemon juice, chopped garlic, salt, and a pinch of cayenne pepper. Turn on the machine and pour up to ½ cup of water in, then whiz to create a thick spread. Scrape into a bowl and stir in ¼ cup chopped parsley for a bright, fresh flavor. This is a terrific, fiber-rich dip for carrots, celery, peppers… you name it!
 

INGREDIENTS

    • 1 15½-ounce can reduced sodium garbanzo beans, drained and rinsed
    • 1 tablespoon tahini
    • 2 tablespoons lemon juice
    • 2 cloves chopped garlic
    • ¼ teaspoon salt
    • ¼ - ½ cup water (no more than ½ cup of water because you want a thick texture)
    • pinch cayenne pepper
    • ¼ cup chopped parsley
     

DIRECTIONS

1. Place beans in a processor or blender. Add the tahini, lemon juice, garlic, salt, and cayenne. Whiz until smooth.

2. Scrape into a bowl and stir in the parsley. Serve with fresh cut up vegetables or as a sandwich spread
 

    Nutritional Analysis per serving:
    123 calories
    4 g fat
    28% calories from fat
    0 g saturated fat
    0% calories from saturated fat
    17 g carbohydrates
    261 mg sodium
    5 g dietary fiber

 

 

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