Hummus

Dietitian's tip: Serve this easy Mediterranean spread with warmed whole-wheat pita bread. For a different taste you can substitute white, butter or lima beans for garbanzos and 1 teaspoon toasted ground cumin seeds for the paprika.

MAKES 3 CUPS

Ingredients

2 cans (16 ounces each) reduced-sodium garbanzos, rinsed and drained except for 1/4 cup liquid
1 tablespoon extra-virgin olive oil
1/4 cup lemon juice
2 garlic cloves, minced
1/4 teaspoon cracked black pepper
1/4 teaspoon paprika
3 tablespoons tahini (sesame paste)
2 tablespoons chopped Italian flat-leaf parsley

Directions

1.      In a blender or food processor, add the garbanzos.

2.      Process to puree.

3.      Combine the olive oil, lemon juice, garlic, pepper, paprika, tahini and parsley.

4.      Blend well.

5.      Add the reserved liquid, 1 tablespoon at a time until the mixture has the consistency of a thick spread.

6.      Serve immediately or cover and refrigerate until ready to serve.

Nutritional Analysis

(per serving)

Serving size: 2 tablespoons
Calories	48	Cholesterol	0 mg
Protein	2 g	Sodium	106 mg
Carbohydrate	6 g	Fiber	2 g
Total fat	2 g	Potassium	15 mg
Saturated fat	< 1 g	Calcium	15 mg
Monounsaturated fat	1 g