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You are here: Home / Appetizers / Hummus

Hummus

January 29, 2014 By Garden Fresh Foodie

humus and carrotYummy yummy hummus.  Garlicky enough to fight vampires-this full protein spread is great as a snack or in a wrap packed high with veggies. If you have canned chickpeas on hand you can make this in all of 4 minutes! This recipe can easily be doubled or tripled for a crowd.

Ingredients:

  • 1 cup chick peas (we make a big batch using dried chick peas on Sundays for the week, but canned is fine, try to use organic)
  • 1 clove of garlic
  • 3 tbsp tahini
  • 3 tbsp of citrus juice (we used a combo of 2 tbsp fresh lime juice and 1 tbsp orange juice-your typical is made with lemon juice)
  • 1/4 tsp kosher salt
  • 1/2 tsp cumin
  • *optional-cayenne to taste: we used 1/16 of a tsp because we have little kiddos
  • Additional whirlins: handful of parsley, scallions, or roasted red peppers for colorcarrot and humus

Instructions:

  1. Place everything in a food processor.  If the consistency is too thick, you can add additional juice to thin.  Add this slowly and no more than 1/2 tbsp at a time.chick peas and tahini
  2. Transfer to container and chill or eat right awayhumus and veggiesveggies and humus

Nutritional Benefits:

  • High in protein; repairs and rebuilds tissues
  • High in fiber; regulates blood sugar levels and digestive health
  • Good Source of potassium: great for kidneys, regulating sugar levels in the blood stream
  • Good source of iron: improves oxygen levels in the blood
  • Low in salt: heart health
  • Vegan
  • Gluten Free
  • Nut free
Hummus
 
Print
Prep time
4 mins
Total time
4 mins
 
Hummus: middle eastern spread made with chickpeas, garlic, and tahini
Author: www.gardenfreshfoodie.com
Recipe type: Appetizer
Cuisine: Middle Eastern
Serves: 8
Ingredients
  • 1 cup chick peas (we make a big batch on Sundays for the week, but canned is fine, try to use organic)
  • 1 clove of garlic
  • 3 tbsp tahini
  • 3 tbsp of citrus juice (we used a combo of 2 tbsp fresh lime juice and 1 tbsp orange juice-your typical is made with lemon juice)
  • ¼ tsp kosher salt
  • ½ tsp cumin
  • *optional-cayenne to taste: we used 1/16 of a tsp because we have little kiddos
  • Additional whirlins: handful of parsley or some scallions for color
Instructions
  1. Place everything in a food processor. If the consistency is too thick, you can add additional juice to thin. Add this slowly and no more than ½ tbsp at a time.
  2. Transfer to container and chill or eat right away!
Notes
To reduce fat further; you could cut tahini down to 2 tbsp and increase citrus juice.
Nutrition Information
Serving size: 2 tbsp Calories: 62 Fat: 3.8 g Carbohydrates: 6.8 g Fiber: 2 g Protein: 2.6 g
3.2.1303

Filed Under: Appetizers, Healthy Snacks, Vegetarian Main Meals Tagged With: Altman Dental, appetizers, gluten free appetizer, healthy snacks, humus, nut free, tooth food, vegan appetizer, vegetarian main dishes

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Hi! I'm Jessica, the author, creator, and photographer of Garden Fresh Foodie! I'm a certified plant-based chef, hold a MEd and MPH, and have a certification in plant-based nutrition. I am a passionate educator, and have taught wellness, science, community gardening, and food education for the last 20 years. I now combine my passion for health and cooking, with my passion for teaching through employee wellness and healthy cooking classes in Buffalo, NY. Read More…

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Hi! I'm Jessica, the author, creator, and photographer of Garden Fresh Foodie! I'm a certified plant-based chef, and have a certification in plant-based nutrition. I am a passionate educator, and have taught science, community gardening, and food education for the last 17 years. I now combine my passion for cooking & gardening with my passion for teaching healthy cooking classes in Buffalo, NY. Read More…

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