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Have a hankering for hummus? Try this delicious home-style kind, courtesy of Sharon Palmer, RD, The Plant-Powered Dietitian.
Home-style hummus starring nutrient-rich chickpeas is a staple of the healthy, plant-based kitchen. Providing a rich, tasty source of plant protein, hummus offers unlimited versatility: use it as an appetizer dip with whole grain pita bread and vegetables, spread it on sandwiches, and dollop it over salads and grains.
Makes 2 cups (8 servings)
One 15-ounce can chickpeas (garbanzo beans), no salt added, with liquid
2 garlic cloves
2 tablespoons lemon juice
2 tablespoons tahini (sesame seed paste)
1/4 teaspoon ground black pepper
1 teaspoon extra virgin olive oil
Pinch of paprika
1. Drain the chickpeas, reserving the liquid. Put the beans into a blender or food processor.
2. Add garlic, lemon juice, tahini, black pepper, and olive oil, as well as about half of the reserved bean liquid.
3. Puree the bean mixture, adding additional bean liquid as necessary to produce a smooth, very thick dip.
4. Pour the bean dip into a serving dish and garnish with paprika. If not serving immediately, store in an airtight container in the refrigerator for up to 3 days.
Note: To serve hummus as an appetizer, place a small serving dish of garnished hummus in the center of a platter. Arrange triangles of whole wheat pita bread and pieces of fresh raw vegetables, such as carrots, celery, bell peppers, mushrooms, asparagus, broccoli, and snow peas, on the platter.
Per serving (1/4 cup):
Carbohydrate: 13 g
Fiber: 3 g
Protein: 3 g
Total fat: 3 g
Saturated fat: 0 g
Sodium: 160 mg
Star nutrients: Folate (10% DV), manganese (21% DV)
Source: The Plant-Powered Diet: The Lifelong Eating Plan for Achieving Optimal Health, Beginning Today, copyright © Sharon Palmer, 2012. Reprinted by permission of the publisher, The Experiment.
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