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

1 small garlic clove, minced

5 tablespoons olive oil

3 tablespoons fresh lemon juice

1/2 teaspoon sugar

1/2 teaspoon ground cumin

1/8 teaspoon black pepper

1/8 teaspoon salt


1. Puree beans, garlic, olive oil and lemon juice in a food processor, or mash together using a masher or fork.

2. Add sugar, cumin, pepper, and salt. Blend until smooth, about two minutes.

3. Transfer to a bowl, cover, and chill for at least 1 hour before serving.

4. Serve with whole-wheat crackers or fresh cut-up vegetables.

  • Serve hummus with washed cut-up bell peppers, cucumbers, carrots, celery and tomatoes.
  • Hummus is a Middle Eastern dip and a nutrient-rich food. It is a healthy source of vegetable protein. Add 1/4 cup Tahini (sesame seed paste) for a richer flavor and texture.
  • Spread hummus in a pita pocket and fill with fresh vegeteables for a vegetarian sandwich.
Nutrition Facts: 

Serving Size: 1/4 cup

Calories: 170

Fruits and Vegetables: 0 cups

Fat: 12 g

Fiber: 3 g

Sodium: 150 mg

This material was developed by the UMass Extension Nutrition Education Program.

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