Basic Hummus

Ingredients:

  • 1 (15-ounce) can low-sodium garbanzo beans, drained and rinsed
  • ¼ cup water
  • ¼ cup olive oil
  • 2 tablespoons tahini (optional)
  • Juice of half a lemon (about 2 tablespoons)
  • 2 fresh garlic cloves
  • ¼ teaspoon black pepper and salt, to taste

Directions:

  1. Wash hands with soap and warm water. 
  2. Combine all ingredients in blender and process. 
  3. Stop blender periodically and stir down sides. 
  4. Process until smooth.
  5. . Store in a container with a lid for up to five days. 
  6. Serve with bread, crackers, or sliced veggies.

Nutrition Facts (Per Serving):

Calories, 109; Carbohydrate, 8 g; Protein, 3 g; Total Fat, 7.5 g; Saturated Fat, 1 g; Trans Fat, 0 g; Cholesterol, 0 mg; Fiber, 2 g; Total Sugars, 1 g; Sodium, 70 mg; Calcium, 21 mg; Folate, 14 mcg; Iron, 1 mg.

Makes 8 servings, approximately ½ cup per portion.

The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-352-8401. This institution is an equal opportunity provider and employer. This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP.

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Basic Hummus

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Basic Hummus
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Ingredients

  • 1 (15-ounce) can low-sodium garbanzo beans, drained and rinsed
  • ¼ cup water
  • ¼ cup olive oil
  • 2 tablespoons tahini (optional)
  • Juice of half a lemon (about 2 tablespoons)
  • 2 fresh garlic cloves
  • ¼ teaspoon black pepper and salt, to taste

Directions

  1. Wash hands with soap and warm water. 
  2. Combine all ingredients in blender and process. 
  3. Stop blender periodically and stir down sides. 
  4. Process until smooth.
  5. . Store in a container with a lid for up to five days. 
  6. Serve with bread, crackers, or sliced veggies.

Nutrition Facts (Per Serving)

Calories, 109; Carbohydrate, 8 g; Protein, 3 g; Total Fat, 7.5 g; Saturated Fat, 1 g; Trans Fat, 0 g; Cholesterol, 0 mg; Fiber, 2 g; Total Sugars, 1 g; Sodium, 70 mg; Calcium, 21 mg; Folate, 14 mcg; Iron, 1 mg.

Makes 8 servings, approximately ½ cup per portion.

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