Delicious and nutritious hummus!

Photo Credit: Courtesy Fork Over Knives

Chickpeas or Garbanzo beans. Whatever you call them, they are packed with fiber, protein, and many different vitamins and minerals. They are an inexpensive protein and can be used in a variety of ways. They can be added to soups, salads, or curries to name a few.  

Hummus, which is made by pureeing chickpeas, is an easy to prepare snack. Try this recipe for a healthy alternative to other dips or snacks. 


1 can cooked chickpeas, drained 

¼ cup tahini 

3 Tablespoons extra virgin olive oil  

3 Tablespoons fresh lemon juice 

2 Cloves garlic, chopped 

½ teaspoon sea salt 

6 Tablespoon water, more as needed for blending 


  1. Place all ingredients in a blender and set to high.  Blend until smooth.  Add more water as needed for consistency. 
  2. Try various toppings; A sprinkling of paprika, olive oil, fresh parsley, everything bagel spice blend, roasted garlic, etc. 
  3. Serve with a variety of fresh vegetables, whole grain crackers, or spread as a sandwich condiment. 

Serves 8 

Nutrition per serving: 137 Calories, 10.2g Fat, 327mg Sodium, 10.5g Carbohydrates, 3g Fiber, 4g Protein. 

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