Hummus
 

Note: Serve this easy Mediterranean spread with warmed whole-wheat pita bread. For a different taste you can substitute white, butter or lima beans for garbanzos and 1 teaspoon toasted ground cumin seeds for the paprika.

MAKES 3 CUPS
Ingredients
2 cans (16 ounces each) reduced-sodium garbanzos, rinsed and drained except for 1/4 cup liquid
1 tablespoon extra-virgin olive oil
1/4 cup lemon juice
2 garlic cloves, minced
1/4 teaspoon cracked black pepper
1/4 teaspoon paprika
3 tablespoons tahini (sesame paste)
2 tablespoons chopped Italian flat-leaf parsley

Directions
In a blender or food processor, add the garbanzos. Process to puree. Combine the olive oil, lemon juice, garlic, pepper, paprika, tahini and parsley. Blend well. Add the reserved liquid, 1 tablespoon at a time until the mixture has the consistency of a thick spread. Serve immediately or cover and refrigerate until ready to serve.

Nutritional Analysis
(per serving)
Serving size: 2 tablespoons
Calories 48 Cholesterol 0 mg
Protein 2 g Sodium 106 mg
Carbohydrate 6 g Fiber 2 g
Total fat 2 g Potassium 15 mg
Saturated fat < 1 g Calcium 15 mg
Monounsaturated fat 1 g

Protein and dairy 1/2