Recipe: Chickpea hummus

Dietitian's tip: Serve this easy Mediterranean spread with warmed whole-wheat pita bread. For a more traditional version, replace the vinegar with lemon juice and the olive oil with tahini (sesame paste).

 

Ingredients

Directions

In a large saucepan over high heat, combine the chickpeas, water, garlic cloves, bay leaf and 1/2 teaspoon of the salt. Bring to a boil. Reduce the heat to low, cover partially and simmer until the beans are very tender, 50 to 60 minutes. Drain and discard the bay leaf, reserving the garlic and 1/2 cup of the cooking liquid.

In a blender or food processor, combine the chickpeas, cooked garlic, olive oil, the 3/4 cup green onion, vinegar, cilantro, cumin and the remaining 1/4 teaspoon salt. Process to puree. Add the reserved cooking liquid, 1 tablespoon at a time, until the mixture has the consistency of a thick spread.

In a small serving bowl, stir together the chickpea mixture and the remaining 2 tablespoons green onion. Serve immediately, or cover and refrigerate until ready to serve. Makes about 1 1/2 cups.

Nutritional Analysis

(per serving)

Serving size: 1/4 cup
Calories	103	Monounsaturated fat	2 g
Protein	4 g	Cholesterol	0 mg
Carbohydrate	14 g	Sodium	300 mg
Total fat	4 g	Fiber	4 g
Saturated fat	0 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Protein and dairy

1

• Mayo Clinic Healthy Weight Pyramid tool
• Mayo Clinic Healthy Weight Pyramid: A sample menu

DIABETES MEAL PLAN EXCHANGES

Starches	1
Meat and meat substitutes	1

• Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Nuts, seeds and dry beans	1
Fats and oils	1

• DASH diet: Guide to recommended servings
• Sample menus for the DASH eating plan

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