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Nutritional Info
  • Servings Per Recipe: 16
  • Amount Per Serving
  • Calories: 57.3
  • Total Fat: 3.4 g
  • Cholesterol: 0.0 mg
  • Sodium: 88.6 mg
  • Total Carbs: 5.4 g
  • Dietary Fiber: 1.8 g
  • Protein: 1.9 g

View full nutritional breakdown of Humus calories by ingredient
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Humus

Submitted by: PPPGREEN

Introduction

Easy to make and great on a piece of toasted pita , in a wrap, on a sandwich or a s a dip for veggies. Easy to make and great on a piece of toasted pita , in a wrap, on a sandwich or a s a dip for veggies.
Number of Servings: 16

Ingredients

    1 15 oz can Garbonzo beans (chickpeas)
    3 Tbsp olive oil, extra virgin
    1 Tbsp Tahini (more if you like)
    juice of 1/2 a large lemon (you can use the whole lemon if you like more of an acid taste)
    1-2 cloves of garlic
    1/4 tsp. cumin
    1/4 sumac (if you can't get it no big deal)
    salt and pepper

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Directions

Drain the beans but reserve the liquid. Add all ingredients (except salt and pepper) to a food processor or blender. If it seems to dry (not getting creamy) add some of the reserved liquid. You can add more olive oil instead but that does increase the fat and calorie count (but it does taste better!). Taste and adjust adding some salt and pepper. Some people like more lemon juice, some tahini, some more garlic and some a little heat (add a little cayenne). I just blend until I like the consistency and I adjust spices until I like the taste. This will keep in your fridge for a long time, so it makes a great quick snack or addition to a sandwich or wrap. It is easy to double or even triple this recipe and I have also substituted in a can of great northern beans which gave it a creamier consistency. I estimated 16 2 Tbsp. size servings. Enjoy!
*for a more fat free and fewer calorie version omit some or all of the olive oil and just use the reserved liquid. It will be a different consistency but still tasty.

Number of Servings: 16

Recipe submitted by SparkPeople user PPPGREEN.






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