hummus

Heart Smart Hummus

Serves 10
Prep time 10 minutes
Allergy Egg, Peanuts, Soy, Tree Nuts, Wheat
Dietary Gluten Free, Vegan
Meal type Appetizer
Misc Child Friendly
Hummus is a delicious Middle Eastern spread made of chick peas (garbanzo beans) and tahini (sesame seed butter). High in monounsaturated fat from the olive oil, it also contains calcium from the sesame seeds, as well as iron, zinc and fiber from the chick peas.

Ingredients

  • 1.5 cups cooked chickpeas
  • 2 Medium cloves garlic (crushed)
  • 2 lemons (juice one at a time (taste preferences will vary))
  • 1/4 cup tahini
  • 1/2 teaspoon coriander seeds
  • 1.5 tablespoons extra virgin olive oil
  • water

Optional

  • parsley or cilantro (fresh chopped as garnish)

Note

Hummus is a delicious Middle Eastern spread made of chick peas (garbanzo beans) and tahini (sesame seed butter).   High in monounsaturated fat from the olive oil, it also contains calcium from the sesame seeds, as well as iron, zinc and fiber from the chick peas.

Directions

Step 1. Combine cooked chick-peas, garlic, 1/2 the lemon juice, sea salt, tahini and coriander in a food processor or blender.
Step 2. Thin to desired consistency and taste using water, salt and lemon juice.
Step 3. To serve, spread the hummus into a bowl, drizzle with olive oil and optional garnishes and use as a dip with pita bread, crackers or vegetables.
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