After School Hummus
This snack staple is the perfect blend of mashed beans, spices, oil, and yogurt.
Ingredients
1 15 ounce can no salt added garbanzo beans (chickpeas)
2 cloves garlic OR 2 teaspoons garlic powder
1 1/2 tablespoons lemon juice (about 1 lemon)
1 teaspoon ground cumin
2 tablespoons olive oil OR vegetable oil
1/8 teaspoon ground black pepper
1/2 cup plain low-fat yogurt
2 tablespoons water
Equipment
Can opener
Colander
Blender or food processor
Utensils
Stirring spoon
Measuring cups and spoons
Instructions
- Before you begin, wash your hands, surfaces, utensils, and tops of cans.
- Use a colander to drain garbanzo beans. Discard liquid.
- In the bowl of a blender or food processor, combine garbanzo beans, garlic, lemon juice, cumin, oil, and pepper. Blend on low speed until the beans are mashed and consistency is smooth.
- Stir in 1/2 cup yogurt OR 2 tablespoons water with a spoon.
- For best results, refrigerate for several hours or overnight so the flavors can blend.
Serve with fresh vegetables, pita chips, or crackers
Tips
- For a shorter blending time, mash beans with a fork, chop garlic finely, and then stir ingredients thoroughly before adding to the blender.
- Store the hummus in an airtight container in the refrigerator. Use within 2-3 days.
- Add 1/3 cup chopped red pepper for a different flavor.
Nutrition Facts
Serving Size
2 tablespoons
Per serving
Amount
Calories
80
Total Fat
4.5g
Sodium
0mg
Total Carbohydrate
9g
Protein
3g
Recipe sourced from Share Our Strength's Cooking Matters
