Autumn Bollinger, UMC Dietician

Autumn is cooking up some Hummus.



1.       1 Can Reduced Sodium/No Salt Added Garbanzo Beans (chickpeas); drained & rinsed

2.       1 Garlic Clove, minced

3.       1/3 cup Tahini

4.       1/4  cup Freshly Squeezed Lemon Juice

5.       1/4 cup Water

6.       2 tbs Olive Oil


Optional Additions (choose one or two):

·         Roasted red pepper

·         Artichoke Hearts

·         Jalapeno

·         Pine Nuts & Parsley

·         Extra garlic and spices



1.       In a food processor, combine ingredients #1-6 and process until smooth

2.       Place in serving dish and add chopped optional ingredients as desired


v      Serve with raw vegetables such as sliced peppers, carrots, celery, and cucumber or a healthy grain such as whole wheat crackers. Pita chips are also a great addition!


v      Don’t forget that Hummus is also a great spread on sandwiches and wraps (in place not-so-healthy dressings!)


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