Hummus

hummus in bowl

serves: 6

Fruits and Vegetables: ¼ cup per serving

Ingredients

1 (15.5 oz) can garbanzo beans (chickpeas), drained and rinsed

1 small garlic clove, minced

5 tablespoons olive oil

3 tablespoons fresh lemon juice

½ teaspoon sugar

½ teaspoon cumin, ground

⅛ teaspoon black pepper

⅛ teaspoon salt (optional)

Directions

  1. Puree beans, garlic, olive oil, and lemon juice in a blender or food processor, or mash together using a masher or fork.
  2. Add sugar, cumin, pepper, and salt. Blend until smooth, about 2 minutes.
  3. Transfer to a bowl, cover, and chill for at least 1 hour before serving.
  4. Serve with whole-wheat crackers or slices of washed green and red peppers, cucumbers, carrots, celery, and tomatoes.

Tips

  • Add ¼ cup tahini (sesame seed paste) for a richer flavor and texture.
  • For a vegetarian sandwich, spread hummus in a pita pocket and fill with fresh vegetables.

Nutrition Facts

Serving size (for hummus only): ¼ cup; Calories: 160; Carbohydrates: 11 g; Fiber: 3 g; Fat: 12 g; Saturated fat: 1.5 g; Sodium: 150 mg

This material is provided with funding from USDA’s SNAP and/or EFNEP programs. For more information about SNAP-Ed and EFNEP programs, visit ag.umass.edu/nutritionThe Center for Agriculture, Food and the Environment and UMass Extension are equal opportunity providers and employers, United States Department of Agriculture cooperating. Contact your local Extension office for information on disability accommodations. Contact the State Center Director’s Office if you have concerns related to discrimination at 413-545-4800, or see ag.umass.edu/civil-rights-information/civil-rights-information-resources